• Keep a regular schedule
Try to go to bed and wake up at the same time everyday, even on the weekends. Keep a regular schedule and it will help your body expect sleep at the same time each day.
Don’t sleep too long to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
• Incorporate bedtime rituals 
Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
• Relax for a while before going to bed
Spending quiet time can make falling asleep easier. It may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listen to recorded relaxation or guided imagery programs.
• Don’t eat a large, heavy meal before bed
This can cause indigestion and interfere with your normal sleep cycle. Drinking too much liquid before bed can cause you to get up to urinate. You should try to eat your dinner at least two hours before bedtime.
• Bedtime snacks can help
An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Drink warm milk or eat a slice of toast with peanut butter or a bowl of cereal before bedtime. In addition, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.
• Jot down all of your concerns and worries
Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Note down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A "to do" list or journal may be very helpful in letting you put away these concerns until the next day when you are fresh.
•% 2aba 26amp;nbsp;Go to sleep when you are sleepy
When you feel tired, go to bed.
• Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is small evidence that supplements and other over-the-counter "sleep aids" are effective. Sometimes, there are safety concerns. Especially Antihistamine sleep aids have a long duration of action and can cause daytime drowsiness. Always discuss with your doctor or healthcare practitioner about your concerns!
Tips for getting back to sleep
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