1. Invest in a Better Mattress and Bedding: Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains. Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.

  2. Block Out Light: Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest. Avoiding bright light can help you transition to bedtime and contribute to your body’s production of melatonin, a hormone that promotes sleep.

  3. Minimize Noise: Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.

  4. Set the Thermostat to 65 to 68 Degrees Fahrenheit: You do not want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 to 68 degrees.

  5. Get at Least Seven Hours of Sleep: If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backward and identify a target bedtime that allows for at least seven hours of sleep. Whenever possible, give yourself extra time before bed to get ready for sleep.

  6. Set Your Alarm for the Same Time Each Day: It is close to impossible for your body to get accustomed to a healthy sleep routine if you are constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.

  7. Keep Naps Around 20 Minutes: To sleep better at night, it is important to use caution with naps. Napping for too long or too late in the day can interfere with your ability to fall asleep at night. If you need to nap, try to keep it to 20 minutes or less and avoid napping too close to bedtime.

  8. Avoid Caffeine, Alcohol, and Nicotine: Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Alcohol may help you fall asleep faster, but it can also disrupt your sleep later in the night. Try to avoid these substances, especially in the hours leading up to bedtime.

  9. Exercise Regularly: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, it is important to avoid exercising too close to bedtime, as this can interfere with your ability to fall asleep.

  10. Relax Before Bed: Engage in relaxing activities before bed to help your body and mind unwind. This can include taking a warm bath, reading a book, practicing yoga or meditation, or listening to calming music.

I hope these tips help you get a good night’s sleep!