What are natural ways to fall asleep better?

say ur prayer read ur bible you'll be out like a lite

http://www.stanford.edu/~dement/howto.html

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."

Sleep only when sleepy
This reduces the time you are awake in bed.

If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! - A press release from the journal Sleep about the significance in body temperature before sleep

Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.

Use sunlight to set your biological clock

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

first, make sure you go to sleep around the same time everynight. if you have a television in your room, remove it. because it's there and if you're feeling restless, you will turn it on and watch untill you fall asleep...that's not good. also, be sure to get anywhere between 7 and 10 hours of sleep every night. that will help your body set a more reliable schedule for sleeping at night.

Warm milk, exercise and take a hot shower or bath or herbal bedtime tea, right before bedtime.

Again try drinking a cup of tea but what works really well for me is writing in a journal. I used to stay up going over my day in my head, all the things I did wrong and everything I wish I had done. I would also stress about what I had to do the next day and all the stress would stop me from being able to sleep. Writing in a journal helped so much with that! What I also do to get to sleep is make up a story with me as the main character or invent a conversation between me and a friend. Good luck!

1. Eat atleast 1 or 2 hours before sleeping.

2. Switch off all the lights.

3. No T.V, No Radio, No FM

4. Say your prayer.

5. Start dreaming.

Relax
a hot bath
hot milk (with honey or rum)
pre-warmed bed
herb teas

i picture myself near the ocean running and running. I try to imagine feeling so tired and restless from running that I need to rest.

Chamomile tea really works for me. Decaf. Also, be sure to get some sun during the day, some outside time. If you don't, that can lead to trouble sleeping. So can lying around all day, and stay away from your bed during the day. Don't stare at the pc all day either, that makes sleep difficult. Try reading, but that actually keeps my mind stirring longer. Try wine if you are over 21. Get up earlier. Maybe you are not the type who needs 8 hours, and if you start getting up earlier, you can get to sleep sooner! That's how I am!

I've had sleep problems my whole life, and the only thing I can recommend is to find a pre-sleep ritual for you that you do every single night at the same time. Whether it's reading a book, brushing your teeth, whatever, get yourself into a pattern and your body will learn when it's time to sleep. I've also discovered that those Breathe Right nasal strips work extremely well to help you breathe.

drink warm milk, take a warm bath, if you're married, sex always puts my husband right out!!!! Get up earlier so that you're ready for bed. Don't take naps. Don't eat alot before bed. That is really not good.

Have a warm water bath in dim lights.

Milk .. Yoghurt .. Reading Book .. Listening Soft music ..

get TOTALLY smashed.

White noise machine, showering before bed, maybe start working out, and going to bed within a certain hour every night. If you go an herbal route stay away from kava-kava, it was once thought to be a good alternative to presciption sleep meds, but as it turns out there are harmful effects.

Lay there and fall asleep

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