Doing the same things each night just before bed signals your body to settle down for the night. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning even on weekends. Sleep in a cool, quiet, dark room. It's difficult to sleep on a bed that's too small, too soft, too hard, or too old. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
Smokers take longer to fall asleep and wake up more often during the night.
Drinking alcohol shortly before bedtime interrupts and fragments sleep. The BSC also offers the Better Sleep Guide , a 16-page brochure that provides simple solutions to help improve the quality of your life by improving the quality of your sleep, as well as information on how your bedroom and mattress can affect the quality of your sleep. The guide is available free to consumers.