How to get better sleep at night?

1. MAKE YOUR ROOM COLD.
For most guys, the ideal temperature for sleep is somewhere between 60 and 68 degrees F. You’ll have to experiment to find what feels good, but the first sign of good sleep is a chilly bed. If you shiver when you get underneath the sheets, you’re good to go.
Do This Tonight: Set your thermostat to somewhere in the mid-sixties. If you can’t control the temperature of your room, aim a portable fan directly at your bed and don’t sleep with a heavy comforter.

2. MAKE YOUR ROOM AS QUIET AS POSSIBLE.
White noise like a fan can help with sleep, but exposure to things like traffic noise has been shown to decrease overall sleep quality. It’s hard to drift off when people are arguing and blaring their horns outside your place.
Do This Tonight: Use a fan for white noise. Consider grabbing some ear plugs if things are really noisy. If you live with roommates or family, tell everyone to keep it down.

3. MAKE YOUR ROOM DARK. REALLY DARK.
Even a tiny amount of light can interfere with melatonin production and impair your sleep.
Do This Tonight: Turn off any electronic devices with LED’s or cover the lights with a small piece of electrical tape. Hang a blanket or towel over your bedroom window if light creeps in. Consider buying blackout curtains.

4. DITCH THE CELL PHONE.
Radiation emitted from cell phones can increase the amount of time required to reach deep sleep cycles and decrease the amount of time spent in those cycles.
Do This Tonight: If you’re using your cell phone as an alarm clock, stop. Replace it with a normal battery powered clock and turn your phone off or plug it in somewhere outside of your bedroom to charge overnight. You’ll get the added benefit of not being distracted by the buzz of an incoming text or email. Which you shouldn’t be checking late at night anyway.

5. CONTROL RED AND BLUE LIGHT.
Quick science lesson: Light waves exist along a spectrum of color.
Wakefulness is triggered primarily by blue light, like midday sunshine or what’s emanating from your computer screen right now.
But a warm red glow — say, from a fireplace — does almost nothing to impair sleep. That’s a good thing.
Do This Tonight: Download F.lux, a free program that alters the color spectrum of your computer to mimic the patterns of sunlight in your region, allowing for healthier sleep rhythms. (It makes your computer and table screens softer and less bright as the day goes on.)