• Make Your Bedroom a Sleep Haven. Use this room for only sleep,
• relaxation, and sex, so you don’t associate it with other niggling distractions, such as work or paying bills. Use blackout curtains to block light from the outdoors, paint the walls a calming blue shade, and invest in a mattress, sheets, and pillows that you find comfortable. Using a white noise machine and keeping the room between 60 and 70 degrees Fahrenheit can also help. In addition: Keep pets off your bed, as they are prime sleep-disrupters.

• Create a Bedtime Ritual. Relaxation is vital in order to fall asleep faster, so try doing something regularly in the hour before bed that your brain will associate with sleep, such as listening to a calming playlist on your iPod, practicing a few simple yoga poses such as child’s pose or “legs up the wall,” or taking a warm bath (the rise and fall in body temperature preps you to snooze).

• Limit Tossing and Turning. Staring at the clock when you can’t sleep actually increases the stress hormone known as cortisol in your body, making it tougher to fall asleep. First, try turning your clock away from you. If that doesn’t work, get up after 20 or 30 minutes and do something simple and repetitive (such as folding laundry) or relaxing (such as knitting). And if you’re worried about something, try putting it on paper to get it out of your head, so you can quiet your mind for sleep.

• Try to use silk beddings.

Silk fabric is soft and comfortable and relax yourself in a good mode and environment.Control the temperature to make    you feel the most comfortable.High quality silk sheets and silk pollowcase is necessary.