Be sure your mattress and foundation meet your needs for both comfort and support. If you sleep with a partner, your mattress should also allow you both enough space to move easily. A good mattress will help provide many years of quality sleep.
Light is one of the body's most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep — day or night. Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds, such as the whir of a fan or air conditioner, are soothing because they help block out distracting noises. The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that's too warm or too cool can disrupt comfortable sleep.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. This will help your body to "wind down". Finish eating at least two to three hours before your regular bedtime. This will give your body time to digest your food and lower your risk of indigestion.
It is best to take work materials, computers and televisions out of the sleeping environment.
It is best to complete your workout at least a few hours before bedtime or when you wake. Alcohol can lead to disrupted sleep, caffeine can keep you awake, and nicotine can lead to poor sleep. There's no reason to settle for anything less than perfect sleep. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day.