The ideal bedroom temperature is 60 to 65 degrees Fahrenheit or 16 to 18 degrees Celsius. Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning even on weekends. Doing the same things each night just before bed cues your body to settle down for the night. Regular exercise can help to relieve the day's tension but not too close to bedtime or you may have a hard time falling asleep. Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep.
Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
Drinking alcohol shortly before bedtime interrupts and fragments sleep. Try to deal with worries and distractions several hours before going to bed. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation. Say yes to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.