Not able to sleep properly even after making all possible changes in your daytime routine and diet? Then, the problem is likely to be that of your bedroom. The bed in which you sleep need to be large enough for both you and your bed mate to stretch and turn comfortably. If you experience neck cramp as you wake up, then be sure, there is something wrong with your pillow or mattress. Try out all the different types of available pillows such as feather, synthetic, cotton etc and choose what is best for you. Special pillows are available for back, side and stomach sleepers. If none of the pillows seem to be helpful, try sleeping with out using any pillow. Always prefer cotton bedspreads and sheets. Keep cosy flannel sheets for winter use.
Avoid noise disturbances from breaking your sleep. Traffic noise, blarring television, loud conversations all makes it hard to sleep deeply. If it cannot be helped, you can at least block it from reaching you. Earplugs and fans can help you in this. Soothing music or recorded sounds that you like such as that of rain or waves will fetch sleep for you.
It is ideal to sleep in dark. If your window do not have proper shades then daybreak will give your biological clock the wrong signal to get up. You can also experiment with your room temperature. Generally, people sleep well in slightly cooler rooms. The air inside your room should be kept moving. Adequate ventilation is also necessary.
Your bed should be set apart exclusively for sleep and sleep time activities. Do not sit on your bed during day time to clear your office files. Another important point in this regard is that you should try to sleep precisely at the same time during workdays and off days. Listen to your body before setting your sleep timetable. Realise when it gets tired and desperately wants to lie down. Adjust your sleeping schedule accordingly.