A consistent sleep and wake schedule will reinforce your body's sleep-wake cycle and help you fall asleep more easily at night.
Engage in the same activities every night to tell your body it's time to sleep. Taking a warm shower, reading a book or listening to soothing music can ease the transition.
A cool, dark, quiet and comfortable room makes for ideal sleep. Use curtains, eye covers, ear plugs, extra blankets, fans, a humidifier or other devices to create an ideal environment.
Comfortable pillows and sheets will make your room attractive and inviting for sleep. Look at products that are hypoallergenic to reduce allergens allowing for a better, more healthy sleep.
Limit the bedroom to sleep activities. Introducing work, computers and televisions to the environment introduces anxiety and stress. While in your bedroom, engage only in activities that promote a restful sleep.
Eat a light dinner a couple hours prior to sleeping. Avoid spicy or fatty foods that can prevent restful sleep. Additionally, consuming too much liquid can cause you to wake up repeatedly to use the bathroom, which disrupts your sleep.
Regular exercise will contribute to a sounder sleep. However, exercising too close to your sleep time will make falling asleep more difficult. Finish your exercise at least three hours prior to bedtime.
Smoking or consuming alcohol or caffeine can keep you up and disrupt your sleep.
Daytime sleep can inhibit your ability to sleep at night. Limit daytime sleeping to about a half-hour at mid-day.
Don't agonize over falling asleep. If you cannot fall asleep within the first 15 to 20 minutes, get up and do something else. Go back to bed when you are tired.