To begin with the more elementary things, make sure that your bedroom is properly ventilated and that your mattress is neither too soft nor too hard for you.
Noise Disturbance
Noises could be keeping you awake, or they could awaken you after you have gone to sleep. If so, earplugs might help you. Letting your electric fan run all night is what one sleep authority recommends, on the premise that its steady tone is soothing and cancels out irregular noises.
Food and Drink
Food and Drink
Control of your eating and drinking is often vital to good sleep. It may be necessary for you to avoid drinking coffee or cola drinks after midday, or altogether if need be. Also, cut down on your intake of sweets if you have a "sweet tooth." Recommended, too, at least for most persons, is not eating heavy meals or strongly spiced foods late in the day. Eat things that are easily digested.
Soothing Drinks Before Bed
Soothing Drinks Before Bed
Many people find a drink before bed helps them sleep —warm milk, a malted drink, peppermint tea sweetened with molasses or honey, or other kinds of herbs known for their soporific effect.
Some have found hot grape juice, and others a glass of beer or wine, conducive to sleeping. For others, chiropractic or osteopathic treatments have helped. Some married couples have solved their problem of falling asleep by giving each other a massage.
Exercise
Exercise
Proper exercise can also help to defeat insomnia. If However, avoid strenuous exercise just before going to bed, since besides tiring you, it will also stimulate you. The best exercise near bedtime may be a walk or some stretching exercises.
Relaxation Techniques
Relaxation Techniques
If you have difficulty in relaxing, it might even be worth your while to get a book telling you how to go about it, from relaxing your toes, legs and arms to relaxing the muscles of your throat and your eyes.
Practicing various kinds of breathing, such as a few long breaths, holding your breath and then some short breaths, is recommended by one authority.
