Some Pointers from Ayurveda with regards to Sleep:
Sleep enhances Ojas or immunity (life-supporting force in the body)
It is the master coordinator between the body, mind, and the spirit
Acts as a shock absorber – insulates the mind from day-to-day stress
Lack of proper sleep will affect your eating instincts and result in irregular bowel movements
Sleeping during the day increases Kapha and can produce Ama or toxins in the body (exception: sleep in the day if you have been awake all night)
Sleeping when you are hungry is not good for health.
Short naps are good for Vata individuals
Sleeping on the left side will help digestion
Sleeping sitting up is alert sleep
Sleeping on the right side can be relaxing and allowed for short timespan
Sleeping on the back disturbs Vata and harms the brain
Sleeping on the stomach is not recommended as it disturbs the entire digestive system and prevents healthy breathing.
The suggestion is to sleep with the head facing the east and the feet facing the west (for a good meditative sleep)
Do not cover your face while sleeping as it disturbs the breathing process and you will inhale your own de-oxidized air
Prior to sleeping wash your hands, feet, and face. You can massage your feet with a little oil to relax and meditate to remove any negative energies
Get calm, relax, meditate before you sleep.