How to prepare for your best night sleep

To ensure uninterrupted and restful sleep you may have to make some minor  adjustments.

These findings are significant because they highlight a potential health issue that has not been given a lot of attention in the past.

Avoid watching TV or using your computer at least an hour or so before going to bed.
These devices emit blue light, which tricks your brain into thinking it’s still daytime.
Normally, your brain starts secreting melatonin between 9 pm and 10 pm, and theses devices emit light that may stifle that process.

Make sure you get BRIGHT sun exposure regularly.
Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.

Sleep in as dark a room as possible. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your radio up at night or get rid of it altogether.
Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades. If this isn’t possible, wear an eye mask.
Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night.
Ensure the temperature in your bedroom is no higher than 20 degrees C. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that optimal room temperature for sleep is between 15 and 20 degrees C.

Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful.
Use soft music.

Get some sun in the morning, if possible. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night. Even more sunlight exposure is required as you age.