Avoid all caffeine, not just at night but also during the day. Use calming herbal teas such as camomile to relax your mind.
Consider using pillow mist sprays, the best pillow mist spray that we recommend is the one mentioned below. It's just sprayed on your pillows at night time. It's very popular, because it's non-addictive, non-allergenic and actually works!
Look to make changes in your diet and nutrition. Eat plenty of lean protein, green vegetables and complex carbohydrates. Don't eat anything within 2 hours of going to bed or drink anything within 1 hour of going to bed. If your digestion is working properly, you will probably sleep better.
Develop good pre-sleeping habits: a regular sleeping ritual each evening helps set the tone for good sleep. Don't surf the web or read, watch, or listen to anything that might be disturbing or thought provoking before bedtime. Avoid stressful discussions or difficult phone calls near bedtime. Spend time relaxing before going to bed - this helps to stop the mind from buzzing and we are less likely to be kept awake by stressful thought patterns and their effect on our adrenal glands.
A relaxing bath can be a great way to unwind. Sleeping problems and sleeping disorders - Solved. Insomnia - Menopause - Fibromyalgia - Sleep apnea - Snoring - Restless legs syndrome - Narcolepsy
Put all mobile phones, iPads, iPods, etc, etc, in any other room in the house, except for the bedroom
You may need to improve your sleeping environment. Many people realise that their mattress has lost support and needs to be replaced. Don’t forget that you spend one third of your life asleep. Most mattresses and pillows need to be replaced every 5 to 10 years. Maybe indulge in some nice new bedding. Make sure that your bed is a glorious haven!
Have the window in your bedroom, at least slightly open, even if it's just a centimetre and have your main bedroom door open, as this will help to create a gentle flow of air.
Ensure that there's absolutely no way that any light can show through your curtains / blinds.