Good Sleep Hygiene. 1. Keep regular bed & wakening time (includes weekends). Get up same time daily. 2. Make a regular, relaxing bedtime routine: warm bath or shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Use bedroom only for sleep & sex. Put work materials, computers, & tvs in another room. 5. Finish eating at least 2-3 hrs.
Depends. Need more information. What about your night is not restful? Are you not falling alseep? Are you not staying asleep? Aee you sleeping fitfully? Are you having bad dreams? Are you snoring or having problems breathing? Is the environment uncomfortable? Is there too much noise? Lots of stress and things on your mind? I really can't help you much without knowing what your problem is. Tell more.