The cure for sleeping problems can often be found in your daily routine. Your day-to-day lifestyle choices greatly influence the quality of your nightly rest. The following tips will help you to get a better sleep.
Set a regular bedtime.     Choose a time when you normally feel tired to go to bed so that you don’t toss and turn for hours before falling asleep. Try not to break this routine at the weekend, when you may want to stay up late. If you want to change your bedtime, help your body adjust (适应) by making the change gradually.
   If you can’t avoid the noise of barking dogs, loud neighbors, city traffic, or other people in your household, try masking (掩盖) it with a fan, recordings of smoothing (舒缓的) sounds, or white noise. You can buy a special sound machine or produce your own white noise by setting your radio between stations.    .
Keep your room cool.     Most people sleep best in a slightly cool room (around 65℉or 18℃). A bedroom that is too hot or cold is not good for your sleep.
   You should have enough room to sleep comfortably. If you often wake up with a sore back or an aching neck, you may need to buy a new mattress (床垫) or a different pillow.

A．Try to keep the noise down.

B．Earplugs (耳塞) may also help.

C．Make sure your bed is comfortable.

D．Go to bed at the same time every night.

E. Spend more time outside in the daytime.
F. The temperature of your bedroom also affects your sleep.
G. If you are getting enough sleep, you should wake up naturally without an alarm.