A clean, spacious bed equipped with a mattress of high quality is essential for a good night sleep. It is really difficult to relax on a small, extremely firm or soft worn-out mattress.
Follow a bed time routine even on weekends. Irregular sleeping hours affect the biological clock and the body turns unable to perceive which its resting hours are.
Go to sleep when feeling sleepy. Avoid pushing yourselves to sleep and using sleeping pills for that purpose.
It is recommended to set a routine that sends your brain a message that bed time is around the corner. A nice warm bath, a glass of milk, a book or hearing some music will be of great help.
Avoid consuming rich meals and beverages with stimulatory effects such as caffeine and alcohol late in the afternoon and at night.
Keep your bedroom dark, cool, quiet and sufficiently ventilated. Avoid heavy decorations and excessive electrical devices.
Take physical exercise daily but never late at night.
Avoid arguing, intense discussions, action movies and any activity in general that might give you intense or negative emotions.
Do not smoke late at night and mostly avoid smoking in bed. This could be extremely hazardous for your safety.