All activities that help you relax are good forms of preparation for sleep. The less exciting, the better!
Relaxing
Sleep is promoted when your mind comes to rest before you go to sleep. Going to bed immediately after a sporting activity is not recommended; neither is working until midnight and then immediately going to sleep.
Research in which test subjects viewed a film just before going to sleep (one group a neutral film and one group a violent film) showed that the group who saw the violent film slept less well and less restfully.
All activities that you know from experience to bring your mind to rest are good preparations for falling asleep. For one person this means clearing up, for the other emptying the dishwasher, for the third taking a warm bath. Many people also become sleepy when reading a book.
In general: the more mundane, the better! Of course, what mundane means is very personal. The person who chooses to read a book or watch a film before going to sleep is wise to take note of the genre; preferably something simple to relax the mind, rather than heavy stuff that stimulates the mind.
An adjustable bed allows you to read for half an hour in a comfortable position; arrange for a reading light that only illuminates the pages. An adjustable bed also makes it easier to comfortably watch television or talk; playing around with pillows and other primitive aids, which result more in irritation than support, is no longer necessary.
With an adjustable bed base it is not only important that you can raise the back section; but also the leg section, if required, with a kink near the knees. If the leg section cannot rise, you will slowly but surely slide down the bed. You can see this happen with the classic hospital bed; the result is that the nursing staff have to drag the patient up the bed several times a day.
