1.Maintain a regular bed/wake time schedule,
2.Establish a relaxing bedtime routine,such as soaking in a hot bath /hot tub and than reading a book or listening to soothing music.
3.Create a sleep environment that is dark/quiet/comfortable and cool.
4.Sleep on a comfortable mattress/pillow.
5.keeping your bedroom a work free space.
computers/televisions. Makes for a better
6.Finish eating at least 2 to 3 hours before your regular bedtime.
7.Exercise regularly.It is ideal to complete your workout at least a few hours before bedtime.
8.Avoid Alcohol,Nicotine(cigarettes,tobacco products)and caffeine(coffee,tea,soft drinks,chocolate)close to bedtime.
These can lead to poor sleep,keep you awake
or disrupt sleep later in the night.
It might be time to think about a new mattress if.when you change your sheets ,you see an obvious depression in the center.Older mattresses tend to wear out in this area because that’s were your body weight is centered.
When this critical area degrades,your back will not be properly supported causing you,to wake up with aches and pains.