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Block out noise

Or better yet, eliminate it. Even if you fall back to sleep after noise wakes you, the quality of your sleep can be compromised. Turn off radios, televisions or stereos in the bedroom (and other rooms as well). If you can't control the noise, try earplugs. Design your bedroom to be a peaceful sanctuary in your home. Separate your work from the bedroom area so your body knows the bedroom is a place to rest - not work.

Reduce light

The issue isn't merely how light affects your eyes. Light also affects the way your brain produces hormones that regulate your sleep cycle. Even a minimal amount of light can disrupt your sleep. A dark room is the most conducive for sleep; studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. Possible solutions: wear a "sleep mask" or use heavy shades/window treatments that keep the room very dark.

Adjust the room temperature

If you are too warm or too cold, you are less likely to sleep soundly. Adjust the thermostat, your sleep clothes, or your bedding; open or close a window. It's usually best to have your room a little on the cool side and well ventilated.

Move the clock

If you have insomnia, looking at the clock can make you anxious. Therefore, it's best to keep it out of view.

Consider having your pet sleep somewhere else

If your dog or cat sleeps in your bed, your chances for sound sleep are jeopardized. Have your pet sleep on the floor, or get your pet its own cushion and place it in another room.

A bed partner who snores, tosses and turns a lot, talks while sleeping, or gets up often can affect your own sleep

In some cases, using earplugs or adding "white noise" (from a fan or similar humming appliance) can help. If your partner gets up a lot, make sure he or she sleeps closest to the door. If your partner tosses and turns, consider a larger bed, or even separate beds. You may also want to consider an all-foam mattress - either latex, memory foam or other. An all-foam mattress will have the least amount of "motion transfer".

Get regular exercise

As little as 20 to 30 minutes of activity a day can help make it easier to fall asleep and sleep better, but finish workouts at least two hours before bedtime.

Avoid eating, alcohol, nicotine and caffeine close to bedtime

These can lead to poor sleep, keep you awake or disrupt sleep later in the night.