1. Keep the lighting in your home dim from dinnertime till bedtime. This will prepare your body for sleep
  2. Make your room as dark as possible. Studies have shown that even a small amount of light can   decrease melatonin production which will decrease the quality of your sleep
  3. Move the TV out of your bedroom. Studies have also shown that you will sleep more and enjoy a better of quality of sleep if you don’t have a TV in the bedroom
  4. Use your bed for sleep & sex only. Above all, never do work in bed
  5. Keep the temperature in your room cool but not cold. The temperature in your bedroom should be no higher than 70 F
  6. Invest in a comfortable mattress. Not too hard not too soft
  7. Sleep nude. Tight clothing will increase your body temperature and hinder melatonin release.
  8. Establish regular sleeping hours
  9. Go to bed at 11pm (10pm is even better)