Say no to caffeine, nicotine, and alcohol in the late afternoon and evening. A cup of coffee or a cigarette can delay your dropping off, and more than a glass or two of wine or beer will make your sleep more restless. Remember, caffeine can be found in chocolate, diet pills, medicines, and some soft drinks. Exercise, but finish up at least three hours before you go to bed. Keep your bedroom at a comfortable temperature and block out light and noise, which can wake you from a light sleep.
Most people sleep better in a cool room.
If noise is a problem, consider getting a sound machine, which can mask traffic sounds with white noise. Keep in mind, however, that sleeping during the day could disrupt a good night's sleep. Once you've established a regular bedtime routine for your baby , do the same for yourself. An hour or so before bed, put aside the bills and work you've brought home from the office. Sprinkle some lavender in the water and take a hot bath, make a cup of herbal tea or warm milk , and settle down with a good book.