28 Tips to sleeping better

These are all things I do to try to get a good nights sleep but was trying to formalize a list to hopefully help my parents. Here goes, mom and dad:

1. Find a good pillow
2. Find a good mattress (one that doesn't sag in the middle and you're comfortable on)
3. Avoid sleeping on the couch
4. Put fresh linens on bed regularly
5. No distracting noises (fan or white noise can help here). If you just need "noise" besides white noise or a fan, try very low frequency songs designed for falling to sleep.
6. Avoid blue light (like from phone or tv) an hour before bed. Don't sleep with tv on.
7. Take a warm bath just before bed with lavender scented bubble bath or bath salts
8. Spend at least an hour winding down for bed. Nothing too exciting. No alcohol. 
9. Do physical activity every day, even if in only small amounts but well before bed time. Late workouts can keep you up.
10. Avoid day time naps.
11. Get black out curtains.
12. Seal mattress with plastic sheets. Particularly if you tend to sneeze or have trouble breathing.
13. Run a fan even if not for white noise. Just makes for more breathable and fresh air. Crack a window if the temp is right. Keep the air as clean and fresh as possible in the house.
14. Try to go to bed at the same time every night.
15. Avoid caffeine for several hours before bed or during any time when you should be sleeping.
16. It's better to have a big lunch than big dinner. Don't eat within an hour of your normal bed time.
17. If you pee a lot, also avoid drinking much within 2 hours of bed time.
18. Regulate circadian rhythm. Get a good dose of bright light by day. Lower the lights in the house 2-3 hours before bed. 15 watts will trigger melatonin release (not blue lights from tv though). 
19. Nicotine is a stimulant so avoid smoking a couple hours before bed or during the time when you should be sleeping.
20. Do something relaxing an hour before bed like read a book (while taking a bath in 15 watt lighting) or meditate.
21. Ear plugs help with partner snoring.
22. Humidifiers help with ambient cigarette smoke.
23. Setup a proper mattress in another room if partner is still too disruptive to sleep soundly after trying other tips.
24. Keep it cool in the bedroom. 65 is recommended. Use a blanket as needed to keep body warm.
25. 200 mg magnesium and 600 mg calcium boost sleep.
26. Spritz lavender essential oil spray on pillows at night.
27. Melatonin is naturally produced but in much higher doses when young. It's probably the most effective supplement you can take for sleep.
28. Valerian is a natural supplement helping 90% of people sleep better if taken regularly ( the other 10 it makes worse). 200 - 800 mg is best.