1) A truly dark environment is necessary. Light lowers melatonin levels and wakes you up. Even small amounts of light make a difference, so notice your clock, the light on your phone charger, etc. Use blackout curtains if your regular curtains or shades don’t entirely block sources of nighttime light. You will sleep more soundly.
2) Cooler temperatures. Your body cools off to fall asleep, so if you take a hot shower and then climb into bed in a cool room, you will fall asleep more easily. On the other hand, research shows that wearing socks to bed also improves sleep. (Not for me! I can’t abide socks at night.)
3) Make the bedroom about sleeping, not watching TV or doing work. Keep the bed for sleep or sex only.
4) Be sure that your pillows, blankets and mattress are comfortable. If you struggle to be comfortable, this struggle may interfere with your sleep all night long. Since people with chronic insomnia have a three times higher risk of death from any cause it’s totally worth it to invest in bedding that helps you sleep better.
5) You may need to use earplugs or even a separate bedroom if you have a bedmate who snores or otherwise wakes you up at night. Instead of getting irritated at your partner, take charge of your health by doing what you need to do in order to create the sleep you need.