The temple of sleep – A bedroom is not a living area, television room or office.  It is certainly not a games room.  The bedroom should be a temple of sleep.  Take a leaf out of your pet's book – find a spot (a nest or burrow would be the wild animal equivalent) used exclusively for sleep and a no0go area for others.  Animals have the right idea , naturally.

If your bedroom is used exclusively for the purpose of sleep just entering it in the evening will trigger a sort if automatic reflex that prepares your body and mind for sleep.  Some action on your part will help reinforce the concept of your bedroom as a sleep sanctuary, as follows:

-  Try not to set up your home office in the bedroom.  If you have no choice, separate the area with a screen or book case.

-  Make your bedroom a no-smoking area

-  Try to ensure the house is quiet when you are sleeping.

-  Teach your children or housemates to respect the sleep routine of others if they are the first to wake up in the house

Now, what if you have noisy neighbors?  Well, go and speak to them about your sleep problems.  DO not be aggressive or critical, simply inform them of your sleep routine – what time you go to bed and when you wake up during the night.  You can then come to a mutually acceptable agreement.