What are the real tricks to getting a good night's sleep?

If you’re struggling to nod off, a worn mattress in need of replacing can often be the cause of disturbed sleep. Check if your mattress:
a) Dips in the middle
b) Feels lumpy
c) There are signs of wear and tear
Take at least 10 minutes per mattress to try out a number of different mattress types and firmness ratings, to really find the best one for you.

Something that is really important in a mattress for couples is one that minimises roll; the right mattress can also eliminate a partner’s movement and prevent yours from disturbing your partner.

Do you have enough room to stretch and turn comfortably in bed, or are you cramped? Having a bedmate makes this even more important - both of you should have plenty of room to move and relax.
As a rule of thumb, if both people can put their hands behind their heads behind their head, without touching each other’s elbows, they have enough space. Consider getting a larger bed if you don’t have enough, as this will stop you finding yourselves disturbing each other or overheating and uncomfortable while in bed.

a) Early morning light or a street lamp shining right through your window at night can send the wrong signal to your brain (that it's time to wake up). Consider using blackout curtains, eye shades, ear plugs, humidifiers, fans and other devices.
b) Think about your bedding, scratchy sheets might be making you uncomfortable in the middle of the night, or your comforter might not be keeping you warm enough. Try using soft, breathable cotton sheets during summer time and flannel sheets for the winter months.
c) Who can sleep in a hot stuffy room? Or for that matter, a cold drafty one? If you can, experiment with the temperature in your room. Most people sleep best in a slightly cooler room, therefore make sure that you have adequate ventilation that will encourage better air circulation. This helps you to breathe easier, relaxing your body more and promotes a deeper more sound sleep.
d) Too much ambient noise can make it difficult to sleep. When the source of outside noise can't be eliminated, they can sometimes be masked. A fan or white noise machine can help block outside noise, and some people listen to soothing sounds such as waves, rain or birds chirping.

There are numerous methods recommended to help you relax before bed; warm (not hot) bath, warm milk, relaxing music, yoga, dealing with worries and distractions several hours before bedtime, the list is endless! Everyone has their own personal preferences to relax both mind and body. The important point is for each person to find a technique that works for them. Doing the same thing each night just before bed signals your body to settle you down for the night.

Do you sometimes pay your bills propped up on your pillows? Or jot down some notes for tomorrow’s meeting? It might feel relaxing to do tasks like these on a comfortable bed, however if you associate your bed with events like work or errands, it will only make it harder to wind down at night. As hard as it may be to put away your "to do" list, make sleep a priority when you get into bed. You'll thank yourself in the morning.

You will only frustrate and agitate yourself into further sleeplessness. Get up and do something you find relaxing until you feel sleepy, only then should you return to your bed. Do not associate your bedroom with negative thoughts and feelings.

Many people think of alcohol and smoking as a sedative, but it actually disrupts and fragments sleep, causing night time awakenings. Both of these substances affect your sleep patterns, and can throw them off rhythm so that you do not gain the full, restorative benefits of sleep.
Although most of us are aware of the effects of coffee on our sleep, many do not know how long that afternoon coffee stays in our systems. The half-life of caffeine is 3 – 5 hours, so in that time only half of the caffeine you ingest has left your system. It takes between 8 and 14 hours for all the caffeine to leave, so drinking that post lunch coffee could be stopping you from winding down in bed later.

Regular exercise can help to relieve daily tension and stress and usually makes it easier to fall asleep and sleep better. You don’t have to be a star athlete to reap the benefits of exercise, as little as twenty to thirty minutes of activity helps. You can even break up the activity into a few sessions: five minutes here, ten minutes there, a brisk walk, a bicycle ride or a run is time well spent.

However, be sure to schedule your exercise in the morning or early afternoon, exercising too late in the day actually stimulates the body, raising its temperature. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep.

Don’t feel glued to the couch in the evening, however, as exercise such as relaxation yoga or simple stretching shouldn’t hurt.