During the initial phase of light sleep, the vast amount of information received that day is erased, and only important memories are kept.  Then in the deep sleep phase growth hormones are released, lots of important physiological maintenance is performed, muscles relax, and heart rate and blood pressure decreases.

Healthy habits to improve healthy sleep:

• Use your bedroom for sleeping only and not for activities such as watching television. The body and mind will adjust to the bedroom being a sanctuary to be slept in.
• Establish a bedtime routine where you relax at least an hour before getting into bed, by taking a bath, listening to music or reading a book to help relax your body and mind.
• Daily physical activity that will increase the heart rate for at least 30 minutes is recommended for healthy sleeping patterns, but not shortly before going to bed, as it may leave you too energized to sleep. A short walk first thing in the morning will help set your circadian clock to be in synch with sleeping and waking times.
• Switch off all electronic devices and the television well in advance before going to bed. The bluish light emitted by electronic devices can suppress melatonin production in the body and disrupt the sleep cycle. Use dim red lights for night lights.

• Alcohol may make you fall asleep quicker, but sleep quality is poor. Best not to have a drink at least three to four hours before bedtime.
• Establish a routine of going to sleep and waking up at the same times.
• Sleep in a dark room and ensure that the bed and bedding are comfortable.

Source: http://healthinsight.co.za/

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