DESIGN YOUR SLEEP ENVIRONMENT BY FOCUSING ON COMFORT AND LETTING GO OF DISTRACTIONS:
UPGRADE YOUR BED: get a comfortable mattress and pillows; making sure that they fit your body shape and preferred sleeping positions. In addition, it is worth investing on quality bedding such a sheets that are comfortable on your skin and that maintain a comfortable temperature throughout the night
MAKE YOUR BEDROOM A HAVEN FOR SLEEP: limit light exposure by using either blackout curtains or a sleep mask. Noise should be at a minimum; however if you are not comfortable with total quietness or need to drown out outside noise, playing relaxing music or using white noise can be helpful. Furthermore, you can introduce a fresh scent in your bedroom with an aroma that you find pleasant and relaxing. Essential oils such as Lavender oil have been found to induce relaxation and reduce anxiety.
YOUR BEDROOM IS ONLY FOR SLEEP AND INTIMACY: if you have to work/study after 8pm, consider taking your work/study in the living-room or kitchen. Avoid playing games in your bedroom, as it is very stimulating and will likely keep you awake for long hours.
CONSIDER PAINTING YOUR BEDROOM WITH CALMING COLORS: here are some ideas: Lush Lavender, Tranquil White, Blue-Gray, Sea Blue, Neutral Beige, Sage Green, Pale Orange, Light Yellow, or Taupe.