1. Minimize light and sound. 

These  factors impact your quality and quantity of sleep. Darkness causes your brain to release melatonin for a sleepy effect. It’s important to minimize your exposure to light before bedtime. The light from your computer, TV or other devices might make it more difficult for you to fall asleep. Remove these devices and create a dark space by using shades or an eye mask. Noise also can interfere with your ability to sleep. Use a fan or a noise machine to block out unwanted noises. 

2. Get comfortable. 

You spend about a third of their lives asleep, so it’s worthwhile to invest in bedding that is comfortable and relaxing. Before climbing into bed, lower your thermostat a few degrees. Your temperature drops during rest and keeping your room on the chilly side will aid in this natural temperature drop.

3. Keep a routine. 

You sleep better when you have a bedtime routine. Doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep. Stick to activities that promote relaxation, such as stretching, writing in a journal, reading or meditation. 

4. Manage stress. 

How you handle stress can play a significant role in your ability to fall and stay asleep. While stress isn’t all bad, when it turns into worry or anxiety, it can disrupt your sleep. If your mind is keeping you up at night, try practicing stress management techniques before you go to bed.  

5. Get out of bed.

If you find yourself lying in bed tossing and turning, get out of bed and do something that will promote relaxation. This could be reading an uninteresting book, practicing a relaxation technique or focusing on your breath. When you begin to feel tired, go back to bed.