First of all let's start with the total time of sleep we should get and we can get to that number. It starts by looking at the time we need to get up, let's say 5:30am. Now, many think they can fudge their way to 6 -6:15, but here's the fact. If you think by setting the clock a little early and then you can roll over and hit the snooze 4 times and that will make things easier, think again. You get no quality of rest during that time, and are most likely sending your body back into a sleep phase, when it should be in a waking up phase. Find the hour that you need to get up in order to get your morning routine done and be on time for work, etc. then go backwards 7-9 hours and locate the time you NEED to get to bed by, and make it happen.
Now for some thoughts about the little details. Be aware of what you and READ before you go to bed. Contrary to popular opinion, the News is not a good lead-in to a quality night’s sleep. Nor is the newspaper! Try and finish your day by taking 3-5 min of some calming thought or reading process that QUIETS everything down. Some people meditate, some pray, hey, whatever floats your boat, but JUST DO IT! The next thing is LIGHT! Yes, Light. We have too much of it surrounding the areas that we sleep in. Our neighborhoods are flooded with outside lights, street, porch, walk-ways, etc.
I guarantee that if you try these things in combination with each other, that you will experience the best sleep you've had in years. Try and remember NO Caffeine after 2pm!!