Before the invention of electricity, man slept and woke up to the rising and setting of the sun, now the relationship between light and sleep has become more complex, especially with lights in our homes, electronic devices and light pollution outside.
Every human has an internal clock called the circadian rhythm; which controls our natural sleep-wake cycle. The Circadian rhythm cues us to feel awake during the day and sleepy at night.
Light is a major determinant in getting ready for sleep.
Being in a fully lit room before sleep will lead to shortened and delayed production of melatonin; a chemical which aids the sleep process, the use of electronic devices before bed has been linked with sleep issues such as depression, anxiety and obesity, all of which is detrimental to your sleep quality.

Tips for making your room dark
Ideally, sleeping in the dark is the best for a quality sleep but in reality most people sleep in rooms filled with artificial light that can seriously harm their sleep. When it gets dark, your body starts to produce a hormone known as melatonin; which makes you sleepy and tells your body it is time to shut down.
The thing is, melatonin production is triggered by darker light observed through the optical nerve. It sends a message to the pineal gland that increases its production to make you fall asleep. However, with artificial light from cell phones, televisions and laptop screens, ambient light from outside, flickering lights from alarm systems, etc., the release of melatonin is reduced. This means you will struggle to fall asleep as your environment is just too bright-the bed guy
Creating a proper atmosphere that supports and enhances sleep is a key part of developing proper sleep hygiene. To do that you have to:

1. Cover windows, possibly with thick curtains or very good blinds.
2. Ensure the gap between the door and the floor is not letting in any lights, turn off hallway lights.
3. Wear eye masks.
4. Stow away electronics.
5. If you must use light at night, make sure they are dim.

Change your mattress for better sleep
You might not know it but your mattress could be a key reason why you are not getting quality sleep; anything from not getting proper support for your body, imbedded allergens in your mattress to something as simple as using the wrong mattress could be the reason, amongst others.
A comfortable mattress will support your knees, hips, and spine and allow you sleep without straining or putting pressure on any points.

Here is how to know if you need a new mattress:
1. If your mattress takes time to regain its proper shape after you rise.
2. When your mattress is sagging.
3. When you wake up with pain and ache despite sleeping on a new mattress, you might need to get the right mattress for your body weight.
4. When the fabric of your mattress is worn, it makes it easier for dust and other microscopic organisms to imbed themselves therein.
Invest in a new mattress and get a professional to help you find the best one to fit your body's morphology. If you feel comfortable the second you climb into bed and your room is dark when you turn off the light, a good night's sleep is not far away. Improve your sleep the easy way.

Read also:
https://www.wincofoam.com/how-to-manage-an-old-mattress/
https://www.wincofoam.com/how-sleep-deprivation-affects-your-grades/
https://www.wincofoam.com/how-your-body-suffers-when-you-dont-get-enough-sleep/
https://www.wincofoam.com/why-sleep-really-matters-for-your-health/