Not getting enough sleep or regularly getting poor quality sleep can lead to health problems. Aside from being exhausted, distracted and irritable, people suffering from chronic insomnia are more susceptible to high blood pressure, heart disease and diabetes. Getting restful sleep need not be difficult, however; it merely takes some preparation and forethought.
Routines
Establish regular routines. Try to always go to bed at the same time every night and design a specific action or set of actions to do before falling asleep. This can be as simple as reading for half an hour before bed (but not in bed) or as elaborate as a bubble bath with music and candlelight. Whatever you do, be consistent and do it every night to train your mind into preparing for sleep. You should also establish a regular wake-up time to help your body get used to a specific length of sleep. Maintain this routine even on weekends or days when you don't have work or school.
Environment
Design your sleep environment with care. Your mattress, pillows, blankets and sheets should be clean and comfortable. But don't stop there. Make sure your room is a comfortable temperature for sleep and that curtains or blinds keep out stray light. Optional accessories that might help make your bedroom more conducive to sleep include air purifiers, humidifiers, white noise generators and fans. Keep your bedroom dedicated to sleep and sexual activity and don't use it for other things like watching television.
Winding Down
Take it easy in the hours before bedtime. Don't exercise, eat a big meal, or drink caffeinated or alcoholic drinks in the three hours before you go to sleep. A small snack is alright, especially one with protein, such as cheese and crackers. To wind down for bed, do something relaxing. A gentle stretching routine or meditation session can help wind you down and prepare your body for sleep.
