I found a pretty concise list that can help improve your sleep. Here's a list of 14 suggestions:
1. Cut caffeine
2. Limit alcohol
3. Cut nicotine
4. Eat lightly
5. Set a schedule
6. Establish a rhythm
7. Say no to naps
8. Get a workout
9. Put away that tablet/phone before bed
10. Cooler room temperature
11. Keep it quiet
12. Clean the clutter
13. Get up and do something relaxing
14. Try therapy
The above recommendations were taken from this original article:
Absolutely agree, Tom. All these steps will improve quality of your sleep. Also, don't forget to throw out the old pillows and mattress. Actually, it's not that easy to choose the perfect mattress but it's possible. This website may help to make a choice - https://sleepissimple.com/best-memory-foam-mattress/.
1. Clear your head. Note everything down before going to bed so you are not thinking about it all night.
I'd also recommend going with an organic bed that relieves pressure points. LifeKind is a good mattress company. They are owned by OMI who has been featured a lot. Legit stuff. My wife and I own three. We used to have memory foam until we researched what's in that stuff. We called the company and asked them about it. Guess what? They refunded us $3,000 after 3 years of use. But we had to sign a document saying we'd never sue them for health-related issues. Crazy. And this was one of the heavy weights in the memory foam industry.
*You have no idea how much your body absorbs. The flame retardants and other chemicals are messing with us. Even California adjusted their TB 117 law recently once they've realized that the chemicals being used as flame retardants in furniture are no bueno.
Exercise is very important. If you're not getting enough it affects your mind. Just Google it. CNN had an entire write-up on it recently.
Final point read about the blue light from phones. Apple has even introduced nighttime settings that turn screens yellow. Basically, the blue light is making it harder for people to go to sleep after they've been staring at it. So if you're looking at your smartphone a lot at night, get some blue light blocking glasses.
To sleep better each night, I think that we need a light work day. We also need to have delicious meals and be healthy. To have good health and good sleep, you need to sleep properly and not sleep so little in a day.
Before going to sleep, drink a glass of water and read a novel or newspaper. I am sure within 30 minutes you will go into a deep sleep.
Just go to bed at a certain time, turn off the lights, try to relax, it may be a bit difficult at the beginning but soon you will fall asleep easily.
Drink chamomile tea before going to sleep, listen to music (sleeping music on YouTube), taking a shower or hot bath also helps.