Try to deal with worries and distractions several hours before bedtime. Doing the same things each night just before bed signals your body to settle down for the night. 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 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, is available free to consumers.