7 ways to improve sleep

Getting a good night's sleep seems to be one of the hardest things to accomplish for many people. Follow these seven guidelines to help you ease into dreamland.

Don't watch TV in bed and don't pay bills in bed. You don't want to start linking your bed with activities that keep you awake or that cause worry.

If yours is more than six months old, or if you wake up in the morning with a sore neck and shoulders or a stuffy nose, it may be time for new head support. What's best? It depends on you, but here are some pointers.

• Neck pain? Go for a thinner pillow or look for a special "neck pillow." In one Swedish study, a neck pillow — rectangular with a depression in the middle — enhanced sleep. The ideal neck pillow is soft and not too thick.
• Always turning your pillow over to find the cooler side? Invest in natural cool. Natural fibres — and natural-fibre pillowcases — stay cooler. In studies, "cool pillows" — some were water-filled, and others used a mix of sodium sulfate and ceramic fibres — enhanced sleep.
• Stuffy or allergy-prone? Go hypoallergenic — and invest in an allergen-reducing pillow cover, too.

Outside walls and windows in your bedroom mean more noise. Locating your sleeping spot along an inside wall could improve things, a Spanish study suggests.

The digital clock with its big, luminous display can make you think you've got a sleep problem when you don't. How? You may wake for a moment at 2 a.m., drift back to sleep, then wake again at 2:30 — and think you've been awake the whole time. It can be annoying and lead to anxiety. Just turn the clock around. The alarm will still wake you up in the morning.

Moonlight, street lights, late sunsets, and early dawns can all interfere with the circadian rhythm changes you need to fall asleep. Use heavy shades or curtains to keep your bedroom dark enough for good sleep.

Your brain deserves the balm of a soothing, organized, pleasant environment, free of worrisome reminders like baskets of laundry that needs to be folded, stacks of magazines to be sorted, or bills to be paid. Consider painting the walls a soothing colour, too. How about sage green or a luminous, pale purple-blue?

Yes, your old nightgown or boxers are still in good condition, but if they're not completely comfy, you deserve better. Invest in 100 percent cotton pajamas for cool comfort or cozy flannels for cold winter nights.