Give yourself enough time to relax and allow your mind and body to become calmer and ready for bed. Set aside work 2-3 hours before bed. Listen to soft music, take a shower, read a book. Some people find light stretching, meditation, creative visualization, progressive relaxation or sleep deprivation helpful.
1. Make sure your bed and bedroom are comfortable for sleeping. Your room should be quiet, dark, and safe, and your mattress, pillows, and sheets should be comfortable. Solve temperature control problems with your partner! Save your bed for sleep and n television or work.
2. Have dinner at least three hours before bed.
3. Reduce your caffeine intake and avoid consuming caffeine at least six to eight hours before bedtime, as it will stay in your blood. Besides coffee, caffeine means tea, lots of soda, chocolate, and some over-the-counter medications for colds and headaches. As you approach your forties, then you will become more sensitive to caffeine.
4. Nicotine is a stimulant. So, if you haven't quit smoking, sleep deprivation is another stimulus.
5. Beware of alcohol consumption. Alcohol can help you fall asleep, but more than three to five drinks, or less in some people, spoils our sleep. You can wake up more often at night and earlier in the morning.
6. Avoid sleeping pills, which become habitual and can become ineffective over time.
If you can't fall asleep within 20 minutes, get up and read something relaxing or boring until you get hurt again.