Sleeping in a hot room is a recipe for twisted sheets and feverish dreams, whereas a cool, dark environment will help you to fall asleep faster and sleep better. The optimal temperature for sleeping is between 18 and 20 degrees Celsius (65 and 68 degrees Fahrenheit), so turn down the thermostat and snuggle under the covers.  Of course, it won't be easy to fall asleep if your room is frigid, so find a temperature that works for you, just try to err on the cool side. Remember that it's better to pile on the blankets in a cold room than to kick off the covers in a hot room. If you suffer from hot flashes or night sweats, there are other things you can do to keep yourself cool. Consider investing in a cooling mattress pad and some moisture-wicking sheets to keep body temperature down and draw sweat from the skin. Darkness helps your brain to process the fact that it's time for sleep, causing it to release hormones that induce sleepiness. If you have too much light in your bedroom, or stare at a screen for too long before turning in, this can delay the release of these hormones and prevent you from falling asleep. To combat this, keep your bedroom as dark as you possibly can and turn off all electronics at least an hour before bed.  Avoid having a light up clock in your bedroom. Knowing that it's 3 A.M. and you're still wide awake is not going to help the situation. It will simply increase your anxiety and make falling asleep even less likely.  Avoid installing a television or games console in your bedroom and try not to bring your laptop to bed. You want your brain to identify your bedroom as a place of peace and sleep, not one of work and play. Turn off your cell phone or at least put it on 'do not disturb' mode. If it's sitting on your bedside table, the temptation to check your emails, your Facebook page, or even the time will keep you awake. Make sure you have at least 15-30 minutes of no technology use. If you find your bed uncomfortable, it's hardly a wonder that you have trouble getting to sleep. Consider whether its time to invest in a new mattress, one that's harder or softer depending on your needs. Alternatively, you could try flipping your existing mattress over, as the underside may have less lumps and bumps. People with neck or back trouble may benefit from a memory foam pillow, which contours to each individual's body shape and provides them with the support they need.  If buying a new mattress seems a little extreme, consider a new set of sheets. Go for as high a thread count as possible and choose a finish based on your individual preferences. For crisp, cool sheets, go with percale. For warmth and comfort, choose flannel. For a touch of luxury, use Egyptian cotton. You can also purchase a mattress pad for a different level of support and comfort. Launder your sheets at least once a week -- people tend to sleep better on crisp, clean sheets. Also try to get into the habit of making your bed every morning. A made-up bed is much more inviting than a messy one. Something as simple as a whiff of essential oil can help your body relax and your mind drift off to dreamland. According to several studies, lavender is the number one fragrance for inducing a deep sleep, while also helping people to fall asleep faster. Get your hands on a good quality bottle of lavender essential oil and use it in one of the following ways:  Sprinkle a few drops of the essential oil on a piece of cloth and slip it under your pillowcase. Dilute a few drops of the oil in some water and place it in a diffuser in your bedroom, or use the lavender water to iron your sheets. If you can swing it, get a partner to give you a relaxing massage using the lavender oil as a massage oil. Lavender bags are also useful to put under your pillow or something If lavender isn't your thing, there are other relaxing and calming scents you can experiment with in your quest for sleep. Bergamot, marjoram, sandalwood and geranium aromatherapy oils are all good options. Distracting or annoying noises can be a big obstacle to falling asleep. Do your best to keep your bedroom as quiet and peaceful as possible, by shutting your doors and windows or asking your housemates to turn down the television. For noise you can't do anything about, like your partner's snoring or the banging party upstairs, consider wearing noise-cancelling earplugs -- They may feel a tad strange or uncomfortable at first, but once you overcome that you will be blissfully unaware of any external disturbances.  Another option is to invest in a white noise machine or app, which produces random sounds at a variety of frequencies, thus masking other noises. True white noise can be somewhat harsh sounding, so many of these machines produce what are known as "color" noises, which are softer and may sound like a rushing waterfall or a gentle hum. You could also just find a cd with some relaxing music, or even sounds from nature, and leave that softly playing in the background as you sleep. Try not to sleep with earphones in though, as these can become uncomfortable or get tangled while you sleep.
حافظ على برودة غرفتك. أطفئ جميع الأضواء والأجهزة الإلكترونية. احرص على أن تكون وسادتك وحشيتك مريحة. عطر غرفتك قليلًا بزيوت الخلاصة. اجعل غرفة نومك منطقةً خاليةً من الضجيج.