1. A Cool, Dark Room
Everyone, well almost everyone, is aware of personal hygiene—but most people don't think about sleep hygiene! Create the perfect sleep environment, and get the ZZZ's you deserve.
The temperature and darkness is a signal to the pineal gland to kick up melatonin production and knock you out.
2. No Laptops, No TV
Ideally, the bed is used for two things and two things only. If you have any other type of stimulus like work, or a TV, you're not sending your body the right message that it's time for sleep.
Need more incentive to kick Leno to the living room? People who don't have a TV in the bedroom have 50 percent more sex than those who do.
3. Add White Noise
Use a fan for background noise, or one of those machines that lets you pick sounds, from the rainforest to the ocean. This drowns out the couple fighting next door and the drag races outside so your subconscious stays pristine as you count sheep.
4. Dress Appropriately
The best clothing should be non-restricting and non-allergenic (both the fabric and how it's washed). Your body is better at keeping itself hot than keeping itself cool, so you'll make it easier on yourself the fewer and looser clothes you wear.
5. Establish a Standard Wake-up Time
This includes weekends! This helps reset your circadian rhythm and trains you to stay on schedule if your rhythms happen to wander, like during traveling.
6. Get the Best Mattress
We believe there are four things in life you should overpay for. The first three: Pillows, mattresses, and their coverings. The fourth thing? A good kitchen knife (not to be used in the bed). While there's no one standard mattress that works for everyone, you have to pick what feels right for you (and try it out with your partner if you sleep with one). But you can't judge that in 30 seconds in a store. Tell the salesperson to back off and give you 15 minutes to get the feel for a mattress before you pick it. Judge it for comfort, support, and heat (you don't want heat dissipated too quickly, but a mattress pad may help).
One good option: A memory foam mattress, which bounces back to the original flat plane after you get out of bed (rather than forming an indentation). They can be costly (up to $2,500). Instead, you can take a standard mattress and flip it every couple months to avoid body indentations that will disrupt your sleep. And get a 1 micron cover that blocks allergens from floating from the pillow or mattress to your nose and body.
Why you should go to bed early
How to get a good night's sleep
Dr. Oz has your ultimate beauty day schedule