The list below offers some tried and true suggestions for people who suffer from sleep disorders and are looking for relief.
Try to go to sleep at the same time each night and get up at the same time each morning.
Don't take naps during the day since they make you less tired at night.
Avoid caffeine, alcohol, and nicotine late in the day.
Don't eat heavy meals late in the evening.
Get regular exercise, but not close to bedtime since it will stimulate you and make it difficult to fall asleep.
Avoid using your bed for anything other than sleep or sex.
If you can't sleep, get up and do something that is not too stimulating, such as reading until you do feel sleepy.
When you are worrying, try to make a to-do list before you go to bed. This just might help you to avoid thinking about those worries overnight.
Consider taking a warm bath just before getting into bed.
Having a regular exercise routine that balances your energy has proved positive for sleep, while eating foods that contain tryptophan, an amino acid that's used to make serotonin can also help us sleep. Serotonin does occur naturally in the brain. Bananas, chicken and turkey contain tryptophan. This is the reason many people joke about taking a nap after consuming turkey. Carbohydrates help tryptophan enter the brain, so try a glass of warm milk at bedtime.
There are other natural remedies to help you sleep, including valerian, which binds to the same receptors in the brain that tranquilizers do, passionflower, which is used as a mild sedative, and lavender, which has an aroma enabling people to fall asleep.