What are some methods to practice to enhance quality of sleep in bed?

Keep in sync with your body’s natural sleep-wake cycle. Try to go to sleep and get up at the same time every day.   Avoid sleeping in – even on weekends. Be smart about napping.  Fight after-dinner drowsiness.  Expose yourself to bright sunlight in the morning.   Spend more time outside during daylight .

Avoid Caffeine,  Alcohol  ,  Nicotine ,  and other chemicals that interfere with sleep .

Go to sleep when you are truly tired.  Struggling to go to sleep will result in frustration .  Prolonging falling into a deep sleep .

Lighten up on evening meals.

Drink enough fluid to not wake up at night thirsty.

Find a mattress which will give you proper comfort , and support to your liking.

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