It should be quiet and stress-free. Dim the lights. Make sure your mattress or sleep surface provides proper body support. Adjust the temperature level in the room. Keep in mind that when you sleep, your body temperature actually rises a few degrees.
Research suggests that a room temperature above seventy-five degrees can interfere with sleep.
Spend fifteen minutes relaxing before going to bed. Take a warm bath. Try reading a book of poetry instead of a mystery novel. Listen to soft music like Tony Bennett or a classical sonata. If you like to watch television, turn on something pleasant or light-hearted instead of the evening news or a program that is likely to disturb or excite you.