SSleep and relax in your bedroom. Create a relaxing environment by eliminating TVs, computers, and phones in the bedroom. Lights out. Keep your bedroom as dark and quiet as possible. If outside noise cannot be controlled, invest in a sleep/sound machine to mask unwanted noise. Eliminate caffeine after noon. As we age, caffeine stays in our system for longer periods of time, making sleep difficult. Exercise promotes healthy sleep when you work out earlier in the day. Do not work out 4 hours prior to going to bed, as adrenaline levels will keep you from falling asleep. Plan out a sleep schedule. Get into the habit of waking up and going to sleep at the same time every day, including days off and vacations. Temperature control. Set your thermostat at 68-70 degrees for a deeper sleep. If you are one of the many couples who fight over blankets (one is hot and the other cold ) try this ~ keep a lightweight twin blanket at the foot of the bed. This will improve sleep and your relationship. Initiate an end-of-day routine. One hour before bed make a list of what must be done tomorrow. This will keep you from thinking about tomorrow while trying to sleep. Turn off all TVs, computers, and gaming systems (the extra stimulus robs you of sleep). Try a warm bath or shower, followed by washing your face and brushing your teeth. Following a set routine will help prepare the body and mind for sleep. Get a new mattress! Mattress comfort plays a huge role in your ability to attain and maintain healthy sleep. Comfort and support levels vary between body types and sleep positions. It is important to find the mattress that fits you. If your mattress is 8 years or older, you should replace it. Healthy sleep begins by protecting your mattress! Mattresses are a breeding ground for dust mites. An unprotected mattress will double its weight in dust mite and dust mite refuse in 8 years, making breathing more difficult and exacerbating allergies. Try to avoid large meals and alcohol consumption at night. Although both can make you feel sleepy initially, your body works while digesting. Digestion will alter hormone, sugar, and temperature levels causing a more disruptive sleep.