The blue light found emitted by your phone, tablet, computer, or TV is very disruptive. You can try to minimize the impact by using devices with smaller screens and by turning your brightness down. There’s also light-altering software such as f.lux that removes the blue light from your computer screen when it becomes nighttime.
Exercising, even if only for 10 minutes a day, can improve your sleep quality. People who exercise regularly also tend to feel less sleepy during the day. Try to avoid exercising within 3 hours of your bedtime as this can make it harder to fall asleep because you are too stimulated.
Consuming stimulants, such as caffeine, in the evening interferes with your ability to fall asleep and may affect deep sleep. A nice substitute is having a cup of noncaffeinated herbal tea before bed.
Most people sleep best in rooms set to 60-65°F. If you get to hot in bed, keeping a foot out from under the covers is an easy and effective way to cool your body down.
Going to sleep and waking up at the same time every day (including weekends!) will help to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Whether it’s drinking a cup of tea, listening to music, taking a bath, or reading a book, doing the same things each night just before bed cues your body to settle down for the night. This also forces you to allot time each night to winding down before going to sleep.
A dark, quiet room is much more conducive to sleep. The use of light blocking shades can help to keep your room especially dark. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, you may want to try using a white noise machine or earplugs to block out distractions.