- Develop a Routine: going to bed at a certain hour each night will put your body into recognition with it. You will become used to the pattern.
- Get Your Full 8 Hours: Studies have shown that everyone 18 and older need at least 8 hours sleep a night.
- Make a Lavender Sachet and Place it Under Pillow: Lavender has a relaxing effect on your body and will help you to feel sleepy.
- Exercise: Get those endorphins flowing. Exercise will give you energy throughout the day and is also a fabulous form of annihilating any depressive symptoms you may suffer from.
- No Nightcaps: I didn't know this before beginning my research, but apparently as much as a glass of wine helps you to drift off at night, by the time the alcohol wears off it wakes you back up and makes it difficult for you to fall back to sleep.
- So instead of a Nightcap, go for Chamomile!
- No Smoking: I'm sure you don't need to be a rocket scientist to know that smoking is BAD for your health.
- Cut Back on the Caffeine.
- Look Carefully at Your Diet: Eliminate foods / drinks that are actually harmful to your sleep, such as protein rich and high-fat foods. They are hard to digest.
- Go Black: Your brain needs complete darkness to be able to know it is time for sleep. If there is light of any form, it triggers something to wake you back up.
For the past few months I've needed a light in the hallway to remain on at night after a bad experience, so in a situation like this I'd suggest that you leave the light on and just have a sleeping mask over your eyes so if you hear anything at night and need to look around, you can just slip the mask off and the room around you will be visible.
- Temperature Control: I love my electric blanket and hot water bottle, but overheating can really effect your sleeping! So instead of switching on the heat to the max, rather just wear warmer clothing or have an extra blanket when you're cold.
- Music: Some people like to listen to relaxing music to fall asleep. Rain, wind, water are common noises that ease people into sleep.
For me, I'd recommend Enya. It always works for me.
- Don't keep your cellphone and other electronics close to your bed: Electronics will distract you. You'll be woken up with a message or a flashing light. Cellphones also emit radiation which makes it harder for you to reach a state of deep sleep.
I use my phone as an alarm clock so what I do in this instance is keep it across the room at night, not only does that help the prevent the radiation but it also makes me get up in the mornings to turn the alarm clock off!!
- Read: I read every night before I go to bed. It really helps me to relax and get drowsy. That's not to say the books I read are boring!! But reading can be so calming as well as aiding to escape your own thoughts for a while.