 Consider Your Sleep Environment
Good healthy sleep requires a comfortable bed and a quiet, warm and dark room. To our regret this is not always be possible. You may have a snoring bed partner, noisy neighbors, or a cold north-facing room. But there are still some things you can do in order to change the situation:
- If your bed is weighed down, put a board under the mattress, of put your bed in other position. Your bedding must be clean and warm enough, but not too hot.
- In order to lessen the noise that troubles you use earplugs.
- To reduce the light penetration into your room use thick curtains or sleep mask.
Consider Your Lifestyle
If you are having difficulty sleeping you will have to change some aspects of your lifestyle. First you will need to cut out or cut down on all stimulants including cola drinks, tea and coffee, alcohol, nicotine, food additives, junk food, diet pills or appetite suppressants.
 Things doing which you may improve your sleep:
- Regular physical exercises
- Do not go to bed before a reasonable bedtime even if you feel sleepy earlier
- Go to bed only when you are feeling really sleepy and tired
- If you can’t sleep, get up and go back to bed only when you really want to sleep
- Get up at the same time each day
- Get mental and physical rest for an hour before bedtime
- If you are an owl, make yourself get up earlier
- Take a light walk, do some yoga or have a warm bath before bedtime
- Make a list of things on your mind then forget about them
- Displace negative thoughts with positive ones
- Do a security check, but only once
Things doing which you may harm your healthy sleep:
- Taking stimulants to keep you awake, or sedatives or alcohol to help you sleep
- Daytime sleep no matter how tired you are
- Going to bed when you are stressed or not ready
- Discussing something emotionally in bed or at bedtime
- Using your bed for waking activities such as watching TV, eating, working, etc.
- Lying in bed for more than 30 minutes after awakening
- Drinking, eating or smoking when you get up during the night
- Falling asleep in front of the TV
- Drinking too much at evening
- Feeling anger towards yourself or the world if you can’t sleep
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