1. Reduce “Bedroom Light Pollution”

Preferably, sleep always in a dark room or dim the lights as much as possible. When the room is totally dark, your eyes and the eyes’ visual system can calm down allowing you to sleep more restfully.

Otherwise, if there is light, some of it passes through your eyelids and stimulates the optical nerve, continuously creating a flow of information that it feeds forward into your brain.

Secondly, during full darkness, your body produces Melatonin, a hormone that has three important functions: it regulates the sleep–wake cycle, functions as a powerful antioxidant, and plays a role in your immune system.

Tips to do: If, for some reason, you cannot sleep in dark, you can always use an eye mask — or place a soft, cotton handkerchief over your eyes.

2. Reduce “Artificial-light Pollution”

To get the best quality sleep, your eyes should feel calm and relaxed. To achieve this, there are three things you can do.

1. Firstly, try to  reduce and minimize the amount of time you expose your eyes blue light radiation from TV-, computer-, smartphone-, and other digital screens.

2. Secondly, reduce the brightness and contrast levels of all these devices to minimum.

3. Thirdly, learn to reduce eye-related stress, both by relaxing the muscles that move your eyes, and by calming the optical nerve. Read about and learn how to do this in the lessons 5-7 in my “The Moving into Sleep Method” book.

3. Adjust Room Temperature

Temperature is one of the factors which can affect sleep quality.

If the room is too  warm or cold, the body's sensory nervous system reacts with a stress response, making it harder to fall asleep and stay asleep.

Whats is the ideal temperature is a very personal preference. At home, we often prefer a bit more warmth towards the end of the day, but at night, scientists recommend a bit cooler temperature, to help body function better - a good idea to lower the temperature with a few degrees before going to bed.

When traveling, especially to a different climate zone, it could be challenging to feel at comfort. If you travel to a colder climate, be sure to have extra layers of clothing and warm socks, while if your destinations is more tropical, be sure you have light cotton clothing, drink enough and if the room has an air-condition, use it moderately, not challenge your body with extreme changes.

4. Use a Sleep tracker Journal

Track down your sleep quality

Use a sleep tracker journal, mark the hours you sleep, how you feel, and also, note down the hours you spend watching at your smartphone, computes, and TV. After a few days, evaluate the situation and see if by reducing screen time you could sleep better. 

You can download a free printable sleep tracker together with my free eBook, when you sign up for my newsletter.

5. Find Ideal Sleep Position