15 practical tips for better sleep

It is hard for you to fall asleep at night? Here are a few tips on how to improve your quality of sleep:

Make a list of the things you want to do tomorrow, this way your mind will relax and you will fall asleep easier.
Make a ritual for your sleep, as you do the same things every night. This way you send a signal to the body to get ready for sleep (a hot bath, reading a book or listening to some music can all do the work).
Try going to sleep at the same time every day. This way you adjust your biological clock.
Create yourself a quite, cool, dark and comfortable place to sleep. If there is too much light in your bedroom, try a sleep mask.
Choose the right mattress for yourself and your partner. With aging the need of different mattress changes. Make sure you are sleeping on the right one.
Make sure there is fresh air in the room. Keep a window open every day for 10 minutes in the morning and before bedtime.
The recommended temperature for good sleep is around 15°C -18°C.
Adapting to your new mattress may take some time - around a week or more, simply because you are too used to your old one.
In the bedroom, try to avoid any devices that are emitting electromagnetic signals (TV, radio, computer and mobile phones).
When you sleep, let the direction of your head pointing north.
Sleep at least at 40 cm height, to avoid the so called “dust zone”.
Have your last meal at least 2-3 hours before bed time.
Try to drink less liquids before going to bed, this way you will avoid frequent waking up during the night.
Loose fitting cotton pajamas are the best choice for optimal comfort during sleep.
Use your bedroom only for sleep and sex; do not turn it into working place or entertainment zone.

Source: Happy Dreams