What is a systematic approach to sleeping better?

Step 1 is to determine what is the cause of your sleep problem.  

1. Any signs of sleep disordered breathing, like
   Snoring, nocturia, dry mouth, headaches, daytime sleepiness, jaw pain, other chronic pains?  If so, think Sleep Apnea. Get a sleep study. Do an airway assessment if there is an airway specialist in your area.  How can I find such a specialist?  Try this tool.
2. Are you using any chemicals that can worsen sleep, like Hypnotics, alcohol, anticholinergics?
   If so, try to abstain for 30 days, and really work on your sleep hygiene (see below handout).
3. Any other root cause diseases, like depression or pain?  If so, try to treat the root cause.  Keep in mind that often times, it is the sleep disturbance that is causing the depression or the pain.  
4. Could it be some unhealthy sleep habiut you have picked up?  Try to optimize your sleep hygiene.  If available in your region, you can also try Cognitive Behavioral Therapy for Insomnia (CBT-I).
5. Could you have an imbalance with your Circadian Clock?  Some people can have this biological clock set too early or too late, such as early morning awakening or late onset of sleepiness.  
   If you have early morning awakening insomnia, you may need to try to shift your circadian clock backward, by exposing yourself to a bright light box in the evening.
   If you have the opposite problem (late onset of sleepiness), you can try melatonin at night + morning light therapy to shift clock earlier.