Your mattress needs to be comfortable to YOU. Most people don't realize how much their mattress can impact the quality of their sleep.

Darkness helps you go to sleep and stay asleep. You should not be able to see anything in your room clearly. If you have a clock with lighted numbers cover them or turn it away from you.

Close your bedroom door to block street lights and light from other rooms. Also cover bedroom windows with thick drapes or shades. If your sleep partner's reading light disturbs you, try wearing an eye mask.

It's important to have a quiet environment. If that's difficult to do, you may want to consider blocking out noise with earplugs or plug in your earphones and listen to soothing tunes.

You should have enough space to stretch, turn, and move your arms and legs freely. If not, or the movement from your sleep partner disturbs you, consider getting a larger mattress or one that eliminates motion transfer.

Avoid coffee and caffeinated teas and sodas as well as alcoholic beverages or those loaded with sugar. To quench late night thirst, keep a water pitcher or water bottle near your bed. You can make it part of your bed-time ritual to wind down with a warm cup of milk or light soup.

If you exercise in the evening, switch to morning or afternoon. Aerobic activity 2 - 3 hours before bedtime makes falling asleep more difficult.

Lower your bedroom temperature. If dry air bothers you, use a humidifier.

Waking up and going to bed at the same time gets you into a sleep pattern, helping you get the same amount of sleep each night.

Don't set your alarm clock directly in front of you. That way, if you can't sleep, you won't be tempted to keep checking it and create more worry.

A laptop, bills, work files or your briefcase can remind you of unfinished work and create stress. Makes sure these items aren't in view, even if you have to shove them under your bed.

Lie on your bed with your stomach facing upward. Raise your legs as far as you can and place your heels on your headboard, or a wall. Rest your arms at your side with palms facing up. Close your eyes, take a deep breath inward, and then exhale gently. Do this for about one minute. You'll create the tranquility and relaxation needed to clear your mind and fall asleep.

Certain aromas can make you feel more relaxed. Lavender and Chamomile work very well. Purchase a scent you like in a spray or essential oil and release it into the air.

An iron deficiency can cause trouble sleeping. Check with your doctor to get an accurate reading. If your iron is low, an iron supplement can help balance your system so it doesn't interfere with your sleep.