1. Napping, although sometimes refreshing, can disturb your night time sleep. Activities such as a short walk or drinking a glass of cold water can help reduce the urge to take an afternoon nap. If you need or strongly prefer to take a nap, try to limit it to less than half an hour.
2. It is advised that you sleep in a dark room and turn off all the electronics before going to bed. Things like TV, computer monitor, and even some digital clocks produce short-wave lights that can interfere with your good night's sleep.
3. Sleep position plays an important role in the quality of your sleep. If you sleep on the side, it would be a good idea to place a pillow between your legs for better alignment of the hips. This will reduce the stress on your low back and will help you sleep better at night.
4. If you have allergies, try to seal your mattress every few months with an air-tight plastic cover. Your mattress can be filled with mold, dust mites, and other allergy triggers over time. Sealing your mattress every few months can help eliminating these stimuli.
5. Try to cut on caffeine. Drinking a cup of coffee in the morning is fine for most people. However, try not to drink coffee after lunchtime. Caffeine generally stays in your body for hours and can interfere with your night time sleep.
6. Avoiding large meals at night can help you sleep better. If you need to have a snack late at night, try finishing it at least an hour before going to bed. This reduces the burden on your digestive tract while sleeping.