In order to get perfect sleep, we need good sleeping habit, health food and drink, don't do too much exercies and wating videso, and sleeping bedroom is very important as well, a good bed, good mattress, cooling house and fresh air, no partner toss and turn during sleeping. all these worked together to delivery you a perfect sleep.
1. Keep a Regular Sleep Routine
You can help sleep along by going to bed and waking up at the same time each day, as well as by sticking to your pre-bed routine so that your body knows that sleep is coming.
2. Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a "white noise" appliance. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. (Remember that most online mattresses wear out after ten years.)
3.Avoid Caffeine After 2:00 p.m.
If you must drink caffeine, avoid it after two in the afternoon, because it can increase your chances of insomnia later that night.
4.Don't Exercise Right Before Bed
Regular exercise can help you sleep more soundly, but for some people, it can be disruptive if it's done right before going to bed.
5.Skip the Pre-Bed Cocktail
Alcohol may make you drowsy, but it can disturb your sleep later as the alcohol wears off.
6.Create a Tech-Free Zone
Cell phones, computers, and tablets can all disrupt sleep because their ever-glowing lights—especially those in the blue wavelengths—can throw off your circadian rhythm by mimicking daylight.
7.Sip wine sooner
Even though a nightcap may help you relax and fall asleep faster, it’ll make the second half of your sleep cycle restless and unsatisfying. Alcohol decreases deep sleep and increases arousals from sleep, says John E. Brown, MD, an assistant professor of medicine at the University of Maryland. If you like a glass of wine in the evening, have it with dinner—around 6 p.m. rather than 11—and drink in moderation, so it’ll wear off by the time you lie down
8. Go to Sleep When You’re Truly Tired
Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.
9.Nap Early—Or Not at All
Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
10. Follow Through
Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve. That said, not all sleep problems are so easily treated and could signify the presence of a sleep disorder such as apnea, restless legs syndrome, narcolepsy, or another clinical sleep problem. If your sleep difficulties don’t improve through good sleep hygiene, you may want to consult your physician or a sleep specialist