Many us condition ourselves to stay awake in the bed even when we desire to go to sleep. To break this habit of learned arousal, limit yourself to lying in the bed for no longer than 20 minutes. If you are not asleep in 20 minutes, get out of the bed and bedroom. Why? Each time you stay in the bed trying to sleep you are actually training yourself to NOT sleep in the bed.
Sleep Tip #72: Break the sleep disrupting habit of learned arousal by associating the bed with sleep and perhaps an intimate activity.