Dim The Lights :

Our biological clock is programmed in a certain way. We wake up when it is morning and sleep during the night. The fact that there is light in the morning and dark at night is an important observation to be made here. So if you are tossing and turning in your bed, trying in vain to get some sleep, you might want to reconsider those bright lights in the room and turn them off. If a street lamp is bothering you, pull the curtains or buy a sleeping mask.

A Warm Shower :

This is the best relaxing therapy. Get into those comfortable pyjamas right after a warm shower and tuck yourself into a nice cosy blanket. Warm showers work wonders on a tired body and the sleep that follows is sound, relaxing and refreshing.

Healthy Dinner :

A light dinner with a glass of warm milk is an amazing sleep inducer. But a cup of coffee or any caffeinated drink just makes matters worse. Even alcohol and cigarettes must be avoided prior to bedtime. There are certain food items which contain essential amino acids, like tryptophan, that help inducing sleep. Banana, honey, almonds are a few examples.

Meditation :

Meditation is a very effective technique that allows you to relax before sleeping. It takes your mind away from the day’s troubles and worries. It prepares you for sleep. Exercising before sleep increases the blood flow to your heart thus it will take you a couple of hours to get calm and composed. So avoid exercising right before you sleep.

Soothing Music :

At times when worries don’t leave you at peace and the stressful thoughts refuse to go away, it is prudent to trick your mind and divert it elsewhere. And soothing music is just the distraction you are looking for. Remember the lullaby your mother sang to you when you were a little kid? Worked wonders, didn’t it? Substitute that lullaby with soothing music and see how it calms your mind and lulls you into a deep and peaceful slumber.

Activities :

There are times when worrying about lack of sleep makes matters worse. At these times, avoid going back to the computer or switching on the T.V. Instead, try reading a story book or do some neck stretching or shoulder exercising or massage your feet etc. Another option would be to maintain a journal. And you could scribble down the activities that took place during the day. The whole idea is to do something relaxing until you feel sleepy enough to doze off.