Final answer:
To improve sleep quality, maintain a quiet, cool bedroom, avoid stimulating substances before bedtime, and associate the bed with sleep only.
Step-by-step explanation:
The best conditions in your bedroom to increase the chances of a good night's sleep are a quiet environment and a cool room temperature. Avoid naps during the day if you have trouble sleeping at night and keep your bedroom temperature between 60 and 67 degrees as cooler temperatures are conducive to sleep. It is also recommended to avoid alcohol, cigarettes, caffeine, and heavy meals before bed because they can disrupt your sleep and lead to frequent awakenings. If you're unable to sleep, try leaving your bed to do something else until you feel sleepy. This trains your body to associate the bed primarily with sleeping. Lastly, reduce clutter in your bedroom to create a peaceful and distraction-free environment.