The proven bedroom temperature for the best sleep is 65 degrees F. You should turn down the thermostat before bed and can even take a warm bath before bed, as the body gets sleepy when it cools down. I've learned this the hard way when traveling around South America in apartments without air conditioning. I had the worst sleeps of my life, and will no longer stay in a place that does not have, at the very least, an air conditioner unit in the bedroom for temperature control.
Removing blue light. Blue light from televisions, phones, tablets, etc. stimulate a stress response in your brain which causes lack of sleep AND lower quality of the sleep you do get. Humans evolved to be awake and alert in response to stimulus from blue light in the color spectrum, because that signified day, when we needed to be alert and productive. Turning off your devices and having a nibble of some food that reduces cortisol (like phosphatidylserine) or sipping on a beverage that promotes melatonin production (like tart cherry juice) paired with darkness will give you lasting and deep sleep.
The number one type I have for getting great sleep is to start winding down about two hours before bed. I have a snack, turn off the television, and do something non-visual that helps my mind drift. It may be listening to a podcast or music. It could be reading a magazine or a book. This habit will find me sleepy within about a half-hour. For me, there are certain voices on a certain podcast that draw me to sleep. Those are the ones I favor listening to the most. Listening to them keeps my mind from "squirrel cage thinking" because it is focused on something they are saying and that helps me relax.
I Want to introduce myself, my name is Max Person and I am the founder of MaxwellPerson.com, a site dedicated to improving people's healthy lifestyles. I have spent the last few years studying sleep and actually made an in depth article on 101 tips: https://maxwellperson.com/ways-to-sleep-better but since this seem overkill for your question ill give you my top tip :) 1. Create a routine! - Aim to go to sleep at the same time - Find a relaxing activity to do around the same time every night. Eg. Read, stretch, journal (preferably one that decreases your exposure to blue light which will decrease the natural melatonin your body produces) Creating a routine actually trains your body to get tired at certain times which well help you sleep faster and deeper. Thanks for this opportunity to pitch to you, let me know if you use any of this in your article :) Cheers, Max
My sleep improves when I spend a few minutes meditating in the evening. Sometimes I use an app that provides guided meditations. Other times it can be as simple as a breathing exercise, but when I spend a few minutes calming down from the stresses of the day, it leads to better sleep.
The best tip would be sticking to the right sleep schedule to get a good sleep. You need to set aside no more than 8 hours of sleep. However, the recommended sleep amount for a healthy adult is at least 7 hours, and most people don’t require over 8 hours in bed to be well-rested. Go to bed and wake up simultaneously, including on weekends. Being consistent on sleeping timing will help strengthen your body’s sleep-wake cycle. If you don’t fall asleep within 20 minutes of going to bed, do something soothing after leaving your bedroom.
Enabling blue light filters on the computer and mobile screens helps fall asleep faster. Most devices either have built-in functionalities for this, but there are also many lightweight apps that can get handy. Setting a predefined time for the filter to turn on every day or linking it to sunset times can significantly improve sleep quality.
Establish a regular sleep schedule and plan. This can include specific dos and don'ts of getting good sleep like avoiding working in close proximity to devices that emit light in the evening. Additionally, avoid caffeine after 3 p.m., alcohol before bed, and eat heavy meals close to bedtime. Try to get at least seven hours of sleep each night. You can also shut off all electronics an hour before bed, eliminating any light from coming into your room, and ensuring that your bedroom is cool and dark. If you are still struggling to get a good night's sleep, don't hesitate to seek the help of a sleep specialist.