Go to bed and wake up at the same time every day, even on weekends, and make sure you are getting seven to nine hours of sleep each night. Inconsistent sleep schedules or poor sleep can lead to:

• Cardiovascular disease
• Diabetes
• Obesity
• Unnecessary stress levels
• Depression
• Addiction
• Anxiety

Keep in mind that if you are sleeping too much regularly (more than 10 hours a night), this can be a sign of depression. 

Your bedroom should be your sanctuary.

Sleep at a cool temperature (approximately 65 degrees Fahrenheit), block out light with heavy curtains or eyeshades, and drown out noise with a white noise machine or earplugs.

You should also make sure your bedroom is de-cluttered and clean. You can even try calming candles or aromatherapy scents such as lavender or chamomile. 

Your sleeping surface is critical to your mental and physical health. A poorly designed or old mattress and pillow can result in interrupted sleep, back pain, and neck pain.

1. Select a supportive bed and pillows Make sure you are sleeping on a bed and pillow that has enough support and comfort for your body.
2. Look for quality bedding : Since we do spend about one-third of our life sleeping, quality bedding might be a good investment for you.

The use of artificial lighting and electronics at night may contribute to sleep problems.

Electronic devices such as computers, smartphones, tablets, and televisions emit light of a blue wavelength, which may trick your brain into thinking it is daytime. This, in turn, can disrupt your circadian rhythm.

Avoid all electronics for 30 minutes to one hour before bed. 

On some nights, it can de difficult to fall asleep or stay asleep. You may toss and turn, stare at the clock, count sheep, and become frustrated.

If you try falling asleep but find yourself tossing and turning for 20 minutes or more, get out of bed and do something relaxing such as reading a book, journaling, listening to music, or meditating. Then return to bed and try again. 

Whether this is taking a warm bath before bed, meditating, or reading, create a wind-down routine that relaxes your body and mind before you get into bed.

The goal is to crawl into bed when you are relaxed and tired, not stressed out and wide awake.