1

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.

2

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.

3

Go to sleep when feeling sleepy. Avoid pushing yourselves to sleep and using sleeping pills for that purpose.

4

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.

5

Avoid consuming rich meals and beverages with stimulatory effects such as caffeine and alcohol late in the afternoon and at night.

6

Keep your bedroom dark, cool, quiet and sufficiently ventilated. Avoid heavy decorations and excessive electrical devices.

7

Take physical exercise daily but never late at night.

8

Avoid arguing, intense discussions, action movies and any activity in general that might give you intense or negative emotions.

9

Do not smoke late at night and mostly avoid smoking in bed. This could be extremely hazardous for your safety.