Keep your bedroom peaceful, comfortable and quiet. The bedroom should be an uncluttered environment that is conducive to sleep and relaxation. Use your bedroom for sleep and intimacy only. Keep work, computers and televisions out of the bedroom, helping your body recognize the room as a place of rest. Regular cleaning of bedding, floors and furniture can reduce dust and other allergens from your sleeping area. Make sure your bedroom is well-ventilated and the temperature consistent, cool but not cold. Use a fan to create “white noise” to block outside noises. Place your clock so you can’t see the big red digital numbers that may cause you to focus on the time and feel stressed or anxious. Decorate with colours and materials that make you calm.

Research shows that caffeine interferes with getting a restful night’s sleep and waking refreshed in the morning. Avoid tea, coffee and soft drinks close to bedtime (4-6 hours). Other stimulants can affect deep sleeping also. While alcohol can make one feel drowsy and act as a sedative it can interrupt normal sleeping patterns. Tobacco can make it tough to fall and stay asleep. Many prescription drugs and over-the-counter drugs disrupt sleep. Avoid over-the-counter sleep aids.

While eating a large and heavy meal before bed can cause indigestion and interfere with normal sleep cycle snacking before hitting the sack can actually help. An amino acid called tryptophan found in milk, turkey and peanuts helps the brain produce serotonin, a chemical that helps you relax. Drinking warm milk or eating toast with peanut butter before bed can hasten sleep, but save large meals for at least 2 hours prior to bedtime. There are also herbal teas known to enhance sleep found at the grocery store that contain ingredients known to trigger relaxation.