Ways to improve your sleep
AVOID watching TV or using your computer at night—or at least about an hour or so before going to bed -as these technologies can have a significantly detrimental impact on your sleep. TV and computer screens emit blue light, similar to daylight. Sleep in darkness. Remember, light can disrupt your internal clock and your pineal gland's production of melatonin. Refrain from using night-lights, cover up your clock radio, cover your windows using blackout shades or drapes, or use an eye mask—and don't turn on a light if you have to go to the bathroom at night. You don't need to sleep in complete darkness.
Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their bedrooms too warm. A reduction in core body temperature is a part of the sleep-initiation and sleep maintenance process. A room temperature that is too warm or too cool can prevent your core temperature from lowering to its ideal place for good sleep.
Take a hot bath or shower 30 min before bedtime. The hot bath increases your core body temperature, opening up the blood vessels in your limbs.
Check your bedroom for electro-magnetic fields (EMFs). Some experts even recommend pulling your circuit breaker before bed to shut down all power in your house.
Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least three feet. Cell phones, cordless phones and their charging stations should ideally be kept three rooms away from your bedroom to prevent harmful EMF's.