Tips for a better sleep

1. Eliminate the noise from your bedroom and if this doensn't help, use earplugs. Bedroom sounds should be low and consistent.
   
2. Keep your room dark by using dark fabric on your windows. If that is not possible, try eye shades.
3. The temperature of the room should be cool.
4. A relaxing bath before you go to bed will induce sleep.
5. Set a schedule to arise, no matter what time you went to bed the night before.
6. Put the clock in a way so that you can't see the time if you wake up in the middle of the night.
7. Keep TV's and computers out of the bedroom. It should be a place only for sleep and sex.
   
8. Get a queensize mattress if you don't sleep alone. After all, you need room to move.
9. Avoid alcohol before sleeping. While alcohol may help us fall asleep, it will also wake us in the middle of the night.
10. Avoid nicotine before going to bed because it is a stimulant.
11. Don't go to bed hungry or overly full. Have a snack early in the night.
12. Watch your coffee intake. Caffeine from coffee, tea, cola and chocolate can affect you for up to twelve hours.
13. If you fret during the night or if you think of something that you must do the next day, write it down so you can deal with it in the morning.
14. Try natural fill pillows such as down or feather because they have the most adjustability. If you suffer from back pain put a pillow between your knees for a more comfortable sleep.