Keep your room dark during sleep hours. Heavy shades can help block light from windows, or you can try an eye mask to cover your eyes.

Make sure your bed is the right size. You should have enough room to stretch and turn comfortably.

Make sure your bedroom is well ventilated and a comfortable temperature. Most people sleep best in a slightly cooler room.

Make sure your mattress and pillows are comfortable and supportive. It is important that they are free of allergens that might affect you while sleeping.

Behavioral Tips

Get regular exercise in the morning or early afternoon. As little as 20 to 30 minutes of activity can help make it easier to fall asleep and sleep better.

Go to bed and wake up at the same time each day, and it will be easier to fall asleep.

Develop a relaxing bedtime routine to wind down and make it easier to fall asleep.

Finish eating at least two to three hours before your regular bedtime.