Top three things for a better night's sleep: cold room. Your body temperature has a drop by one degree to fall asleep. So how do you get that done fastest? You could take a shower, you can cool down the room, you can get into pajamas that cool your... You want to cool your core body temperature. That's how you'll fall asleep. Okay, love that. Pitch black. The few studies that we have, even if you have ambient light in the room, like a light coming through the window, it will stop weight loss if you're on a weight loss plan. Really? Circadian rhythm disruption seems to really mess up the hormones. Third thing is you want a nightly routine. Keeping that same time and routine is essential for good sleep. There are some data now that shows that it's maybe more important to stay on the same bedtime than even the total number of hours slept.