Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. Adequate sleep helps with hormonal balance. That keeps your heart healthy, reduces stress, and helps keep blood sugar consistent. It also reduces stress, prevents inflammation, and helps control weight