Bedding

• If you're having difficulty getting to sleep, your mattress could be the problem. The Better Sleep Council recommends replacing your mattress within five to seven years of the purchase date.
  
  When shopping for a new mattress be certain it provides comfort, support and doesn't crowd your bedroom. Replace your pillow yearly.
  
  

Routine

• To attain an adequate amount of sleep, you must maintain a regular sleep schedule. Create a bedtime routine like taking a warm shower or bath, listening to soothing music, or reading an inspirational book before bedtime.
  
  

Environment

• Keep your bedroom dark, ventilated, quiet and at a comfortable temperature. Fans effectively block out noise while also providing a soothe sound to help you get to sleep.
  
  Don't keep a TV or computer in your bedroom and avoid eating, working or scheduling appointments in bed.
  
  

Foods

• Bedtime snacks such as herbal tea, banana, warm milk, yogurt, whole grain, and small turkey or peanut butter sandwich may help you fall to sleep faster. Avoid fatty and spicy foods. These foods take a lot of time to digest and prevent restful sleep. Also, avoid drinking alcohol and beverages with caffeine. These foods interrupt your sleep.
  
  

More Tips for Better Sleep

• If possible, schedule exercise in the morning. If you choose to exercise in the evening, avoid working out at least two hours before bedtime. Also, don't let your pets sleep in your bedroom as this could cause allergies that disrupt your sleep. If you smoke, avoid doing so around bedtime. Nicotine can also interrupt sleep.