To improve your sleep hygiene, sleep experts recommend improving your environment, diet, and habits.
Needless to say, a comfortable mattress with supportive pillows are essential. It is also important to create an environment that is quiet, dark and cool. If you can’t control the amount of noise entering your bedroom, trying using soft foam earplugs with an NR rating (noise reduction rating) of at least 30. Dark environments promote the release of melatonin which helps you sleep. If you have an excess amount of light entering your bedroom, blackout/light blocking window shades can help. Finally, studies have shown that people sleep better in cool environments where respiratory function is improved.
Diet is important for establishing good sleep hygiene as well. Your last meal of the day should be at least 3 hours prior to bedtime. In addition, eating a serving of complex carbohydrates such as bread, pasta, or rice with your last meal before bedtime can help you sleep better by stabilizing blood sugar during sleep. Most importantly, avoid drinking any caffeine (coffee, soda, energy drinks) in the hours leading up to your bedtime.
Finally, establishing good habits and eliminating bad habits can help you get a better night’s rest. Creating consistent sleep/wake schedules (even during weekends) and exercising during the day (but not within a few hours of bedtime) can improve sleep. It is especially important to eliminate distractions such as TVs and computers from the bedroom and using your bed mainly for sleep. Lastly, you should make every effort to minimize alcohol intake and quit smoking.