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[multipage=Sleep hygiene preparation]
Pay attention to what you're eating
Some foods are known to aid sleep – eat carbohydrates, bananas, peanuts, and figs, and have milk-based drinks. These contain tryptophans, a precursor for creating melatonin. Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce.


Don't exercise in the three hours leading up to bedtime
Exercise awakens you, with the impact lasting for up to three hours after you've completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep). Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolized throughout the day.


Avoid taking naps during the daytime
Limit naps. If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings.


Reduce your stress levels
Stress, anxiety, worry, and depression can all contribute to an inability to fall asleep. Seek help for stress management, including finding positive techniques to handle stress such as yoga, relaxation, cognitive behavioral therapy, self-hypnosis, assertiveness training, meditation, exercise, visualization, etc. Psychotherapy can be helpful if you have underlying anxiety, trauma, or depression issues.


Have a warm bath before bedtime
This can help to relax you, helping you to unwind


Establish a bedtime routine
Try to develop a pattern of doing the same things prior to bed each night, for example, having a warm drink, a bath, a short read, etc.



Keep to an established sleeping routine
Train your mind to accept a set bedtime every night, and the same waking up time every day (with a little leeway for seasonal changes).Go to bed at the same time every night and wake up at the same time, even on weekends. If the problem still persists, just keep repeating until you create a new habit.


Wear comfortable clothing
Clothes for sleeping are best when loose, comfortable and not restrictive. Avoid wearing anything too hot, or that leaves you feeling chilly. Shorts or light pajamas are often the most comfortable. Sleeping in the nude works well for many people, provided you feel comfortable and warm.


Choose a comfortable position
Position yourself comfortably in bed. Always choose the position that works best for you, whether you're a side, back, or stomach sleeper. Trying to force yourself to sleep in a position that feels unnatural will prevent you from falling asleep. If you're uncomfortable, correct your position immediately, for example, your body's weight on your arm is too strong, or your hip feels awkward – change position until you're comfortable. Especially make sure your pillow is neither too flat nor too high because this may put strain on your neck.


Use aromatherapy and scent solutions
There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray

[multipage=Preparing your sleeping space]
Check the comfort level of your bed
If it feels too hard, soft, lumpy, etc., or the mattress is older than 10 years, then it is time to upgrade. This is a health investment, so don't skimp on this important piece of furniture!


Set the ideal temperature for your room
An ideal room temperature for sleeping is 60.8ºF - 64.4ºF/16ºC - 18ºC. Temperatures that are higher or lower can impact your ability to fall asleep. Use natural fibers where possible, as these wick away sweat, as well as retaining warmth or keeping you cooler, as needed.


Reduce noise
Noise can be a major reason for preventing sleep, especially if you start to focus on it to the exclusion of everything else. Consider soundproofing the room if necessary, or use double glazing or shutters to keep out street noise. Ask other family members to reduce their own levels of noise after a set time.


Fix the lighting in your bedroom
A low level of light prior to sleep is ideal (such as lamps or dimmer switches), followed by making your room as dark as you possibly can make it. Use blinds or blackout curtains to keep out light. Switch off or cover anything that emits light, such as an alarm clock. Use a towel or similar item for covering but be careful of fire hazards. Eye covers such as a sleeping mask can be beneficial too.


Remove all mind-stimulating electronic devices from your bedroom
It can be tempting to take the laptop, MP3 player, TV, or game player to bed with you but it's not a good idea. Allowing electronic items into your bedroom trains your mind to see the bedroom as something more than a place of rest and peace. Avoid having bright clocks because this could be a temptation to stare at the passage of time and fret about it! Make a decisive change to ensure that your bedroom is for sleeping and relaxing only. This means not using it for electronic devices, not taking phone calls in the room, and not bringing tonnes of work to the bed to read through.


Keep your bed made up
Every morning, get into a habit of making up the bed. Hopping into a fully made up bed is much more inviting than finding a disheveled mess! Keep the bed clothes well laundered regularly, as clean sheets make a world of difference.

[multipage=Relaxation and distraction techniques]
Read
Reading is a fantastic first approach. Reading can help by focusing your mind on only one thing, instead of racing through the day's activities. Read something calming or perhaps dull; for example, if you're studying, the textbook is fairly guaranteed to send you nodding off!


Try music or audio
There are a number of musical or audio techniques that can help you to fall asleep, depending on how much you enjoy sound as you're falling asleep.


Relax
to shift your attention away from the concerns keeping you awake


Use breathing techniques
. Deep breathing can help you relax enough to fall asleep. Lie on your back in bed, watching or feeling your stomach rise, and then breathe. Your goal is to breath in and out about six times per minute.


Use your imagination
The time between laying your head on the pillow and falling asleep can be a time to plan a lucid dream, or just to let your mind wander and be as imaginative as you like. Lost in the world of imagination, you may just be lucky enough not to notice you've drifted off into dreamland. Here are some ideas:


Play a game
Sometimes a game can distract you enough to get you to the land of nod. Either real games or mind games can work; if you're playing a real game, keep the game material at your bedside and a book light to keep the light level low


Try self-hypnosis
If you know how to hypnotize yourself, this technique might be a useful one, using the "Best Me" technique of self-hypnosis. Use this to involve your whole person in the process of going to sleep. With or without an actual hypnotic induction (but preferably after one), slowly repeat the following suggestions to yourself. When you get to the last two steps, repeat them over and over like a mantra, as long as necessary until you drift off. (By this time, you should be quite relaxed and the entire experience should be a very pleasant one.) You don't have to use these exact words, of course – just use whatever words are most meaningful to you,


Get out of bed and distract yourself temporarily
If things are so bad that you're tossing, turning, and kicking your partner, it might be best to get out of bed and do something for a while to wear yourself out properly.

[multipage=Source]
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