What techniques can I practice that will help ensure I get a good night's sleep?
474259
ON THOSE OCCASSIONS THAT YOU HAVE A LOT ON YOUR MIND, WRITE IT DOWN.  DON'T WORRY ABOUT GRAMMER OR PUNCUATION JUST WRITE. GET IT OUT OF YOUR HEAD AND ONTO THE PAPER.  KEEP IT ON DON'T IT IS UP TO YOU.  HOPE IT HELPS.
1020429
for the sake of better sleep: \n\n1. Keep regular hours. The best way to ensure perfect nights is to stick to a regular schedule. If you sleep late one morning and rise before dawn the next, you can come down with a home-bound version of jet lag. To keep your biological clock in sync, get up at the same time, regardless of how much or how little you've slept. \nTry to stick close to your usual sleep schedule on weekends and holidays as well as workdays. If you stay up late on Friday and Saturday nights and sleep-in the following mornings you may give yourself a case of "Sunday-night insomnia": You get to bed early to be bright eyed on Monday morning and try to sleep, but you can't. The harder you try, the more wakeful you feel. When travel or work throws of your routine, try to maintain some semblance of regularity. Eat your meals at the same times you normally do. Try to get some sleep during your usual bedtime hours. And return to your normal schedule as soon as you can. \n\n2. Exercise regularly. Exercise enhances sleep by burning off the tensions that accumulate during the day, allowing both the body and mind to unwind. While the fit seem to sleep better and deeper than the flabby, you don't have to push to utter exhaustion. A 20 to 30 minute walk, jog, swim or bicycle ride at least three days a week--the minimum for cardiovascular benefits--should be your goal. \nBut don't wait too late in the day to exercise. In the evening, you should be concentrating on winding down rather than working up a sweat. And don't expect early-morning exercise to have any impact on the tensions that build up during the day. The ideal exercise time is late afternoon or early evening, when your workout can help you shift gears from daytime pressures to evening pleasures. \n3. Cut down on stimulants. North Americans drink 400 million cups of coffee a day and get extra doses in tea, cola drinks (including diet colas) and chocolate. Some people seem sensitive to even small amounts; others build up a tolerance. \nIf you're a coffee lover, have your last cup of the day no later than six to eight hours before your bedtime. Its stimulating effects will peak for two to four hours later, although they'll linger for several hours more. Late-evening caffeine can make it harder for you to fall asleep, diminish deep sleep and increase nighttime awakening. \n\nCaffeine isn't the only dietary sleep-robber. Tyrosine, a substance found in chocolate, Chianti and cheddar cheese can trigger heart palpitations in the night. Diet pills contain stimulants that can keep you awake. Other drugstore drug interactions can also disrupt you nights. If you're taking any prescription or over-the-counter drugs, ask your doctor whether they may affect your sleep. \n\n4. Sleep on a good bed. A good night's sleep starts from the bottom up. You're less likely to get deep, solid, restful sleep on a bed that's too small, too soft, too hard or just plain too old. Unfortunately, we tend to get used to our old mattresses and box springs--just like a broken-down pair of old running shoes--and may not realize they've gradually been losing their comfort and support. If your bed is older than eight to ten years, use our on-line bed check to determine if it is ready for retirement. In selecting a new sleep set, follow Goldilocks' rule: Try a variety of mattresses and choose the one that feels just right for you. \n5. Don't smoke. Nicotine is an even stronger stimulant than caffeine. According to several studies, heavy smokers take longer to fall asleep, awaken more often and spend less time in REM and deep NREM sleep. Because nicotine withdrawal can start two to three hours after their last puff, some smokers wake in the night craving a cigarette. When smokers break their nicotine habit, their sleep improves dramatically. In one study, two-pack-a-day smokers who quit cut the time they lay awake in bed by almost half. \n6.
319436
*make sure the room is dark and quiet.\n*take a nice hot bath before bed.\n*don't eat anything heavy before bed.
944185
Try this:\nThe idea is to tone down mind and body activities hours before sleep so you will get to sleep easier...\nSome useful steps:\n1. Drink less coffee, tea or any other drinks that contain caffeine, especially after later part of afternoon.\n2. Try going to bed at the same time every night.\n3. Avoid alcoholic drinks after evening time as alcoholic drinks may cause early morning wakefulness and may wake you up after your sleep.\n4. Ensure your sleeping environment is suitable for sleeping (not too noisy, not too bright, not too cold, bed not uncomfortable)\n5. Avoid heavy meals hours prior to sleep.\n6. Stop all mind-stimulating activities 1 hour before going to bed (activities like reading research papers, reading mystery solving books, doing your school work, solving a complicated Maths question, watching your computer, watching TV, etc)\n7. Half an hour before bed, take a warm bath. Then drink a cup of WARM milk.\n8. As you lie on bed, take a deep breath and as you breath out, slowly, imagine you have abandoned your body. Imagine that your body slowly 'sinks' into your bed and become 'blended' into the bed. As you are imagining, take another deep breath and count 1. * As you breath out, slowly, now imagine your body is like water ripples spreading out, slowly. Take deep breath again and count 2 and repeat the process (from the place i marked with a *). Start counting from 1 again when you reach 9 or any number you prefer...\nHope this help. Email me if you have queries.
1128561
Fresh air helps A LOT. If you can't get enough sleep and solve the problem that way, make sure you aren't in a closed in, stale space. Eat something like a piece of fruit or an energy bar. Drink something cold and non-alcoholic. Move around, stretch, take deep breaths.
397839
I wish I knew the answer cause I have the same problem.  Somethings that have worked in the past for me is....\n\n1. Write down your "to do" list for the next day an hour before you plan on going to bed.\n2. Don't drink caffeine after 6pm.\n3. write in a journal your thoughts for the day ( but make sure it is half hour before you go to bed.)\n\nI've tried all and they do help.  I still have problems once in a while.\n\ngood luck and sweet dreams :)
339827
Tips for Getting A Better Night Sleep\n\n1. Avoid Alcohol\n* Alcohol can cause restlessness during the night. Caffeine and nicotine have substances in them that will keep you awake.\n\n2. Avoid Smoking\n* Nicotine has substances in it that will keep you awake.\n\n3. Avoid Caffeine\n* Caffeine has substances in it that will keep you awake.\n\n4. Exercise regularly\n* But do not exercise near your bedtime.\n\n5. Avoid sleep interruptions\n* Don't sleep with the pet, close your door, minimize light and noise.\n\n6. Relax before bedtime\n* A warm bath or light snack\n\n7. Avoid liquids before bedtime\n* Limits having to use the bathroom at night.\n\n8. Avoid long naps during the day\n* Naps can disrupt your sleeping pattern.\n\n9. Avoid trying to sleep\n* the more you "try" to sleep, the more difficult it becomes.\n\n10. Get up at the same time each morning\n* Too much time in bed can lead to restless sleep.\n\n11. Use your bed for sleeping\n* Not for unrelated activities like reading or watching tv.\n\n12. Check your medications\n* Medications might increase your sleep difficulties.
79393
I agree with Lid devil. Relaxation helps a lot. Try not to think about sleep. If the mind or body is active, sleep will not occur. The body has to be totally still and the mind has to slow down. If you keep moving around in your bed a lot or keep thinking or worrying a lot (even worrying about falling asleep is worrying), then sleep will be delayed.\n\nTry to incorporate deep breathing exercises from yoga or taichi. Also you can try self-hypnosis tapes, they are really effective. Both the dead posture in yoga and self-hypnosis incorporate progressive relaxation. Get a self-hypnosis tape as they guide you into relaxation effectively.\n\nTry the dead posture ....Lie down on your back with you hands to the side. Take three slow, deep and long breaths. The breathing should be deep and you should feel your abdomen expanding and contracting with each inhalation and exhalation. Then conciously relax each muscle in your body from head to toe.  Then again focus on deep breathing. Most people fall asleep even before they can finish their relaxation. If you have thoughts like "I am not going to fall asleep", just ignore them and go back to relaxation. It is important to change the mind's attitude and say to yourself "Even If I don't fall asleep, thats ok as long as I am totally relaxed". Then sleep will come automatically, even if you don't want it. However any effort to fall asleep will only delay it.\n\nIf you have made it a habit to sleep at 2.30 a.m., it might take a couple of days to break it. But the body can be trained very easily. Try going to bed at 10.30 tonite and try the relaxation exercise. It might be a little difficult falling asleep for the first couple of days. But soon you will fall asleep pretty quick as soon as you hit the bed.   Having a heavy dinner or wathing too much TV just before going to bed is not very healthy. Also avoid sleeping pills as they make your body dependent on them for sleep. The lesser the activities before going to bed, the deeper and more relaxed the sleep.
524367
Hi!\nWhen you don't get good sleep,\n1) just lay on the bed,Keep your mind thoughtless and just close your eyes,have a deep breath,start counting reverse from 100 to 1 or\n2) if you sleep under sky, you can start counting number of stars in the sky, it will really help you in sleeping. You wouldn't be able to know when you fell asleep.
1155426
get lots of sleep, like at least 8-10 hours
1022390
I've had a pschologist give me this advice.  first, before going to sleep, once you've laid down, with the lights off, remind yourself that you intend to remember your dreams.  Second, if it's practical, if you wake up in the night, after having a dream, make a  few quick notes or record some comments on a tape.  Finally, first thing in the morning, make an effort to recall as much as you can.  I mean, the moment you are fully awake, don't get up until you have replayed your dream(s) as fully as you can.  Don't wait until later in the morning because the memories are not as full or real as a real experience.  The memories fade fast.\n\nFrom my experiece, any memories can be  made to last by writing things down, either a few notes and names, or written out in long form.
208561
Develop a routine each night while preparing to go to sleep. Your body will adjust to this routine and try to go to bed about the same time each night. Watching tv, reading a good book, a warm bath and milk are some things that help. If this fails, talk with your doctor about it since there could be medical reasons that you can't fall asleep, like depression. Other than this, Tylenol PM is a good over the counter drug that really works. Good night and sweet dreams.
674838
If you do the following you'll sleep like a baby:\n\n1.  No eating late at night.  You want your body to sleep, not digest food.  A good rule of thumb is to not eat anything after 3 hours before bedtime.\n\n2.  No alcohol.  Alcohol may help you fall asleep faster, but it inhibits the deepest stages of sleep, which is where you get the greatest benefit.  Alcohol can also interrupt your sleep.\n\n3.  Give yourself wind-down time.  A quiet place with a good book, maybe.\n\nThat will usually do it.  If you still have trouble, then take 200mg of L-Theanine (you can buy it at a vitamin store), about a half hour before bedtime.  L-Theanine has relaxing qualities.  Another thing that's worked for me is to purchase one of those CDs designed to affect your brainwaves and put you to sleep.  THEY WORK!!  I bought one at Borders's Books.\n\nGood luck!
949534
take bathe before going to Bed and light a candle of purfume which candle or stick u like and do medittation . if u can not do maditation then chant any Mantra like Gayatri mantra etc.\nbefore sleep take long Breath . \nit will helpfull \nall the Best
236823
Hi mo-jo\n\nHere is a simple task you should do. Which even I used to do it some time back.\nStep 1: There are few body relaxing excise you should do before going to bed. To bring down your blood pleasure. If you are a very active physically.\nStep 2: To clear mind it is very difficult task at initial stages, but it can be achieved \nWhen you go to bed and trying to sleep, start to visualize number from 1 to 100,i meant count one to hundred and visualize them Simultaneously \nIn starting your will funny doing it but it will help for sure .when your done with 100 keep increasing the range.
271054
1. If you do eat avoid sweets, with the exception of milk& cookies. (yeah I'm serious -- something about the chemicals in that snack helping you sleep)\n2. Do not read or watch TV in bed. confuses your body as to what it's supposed to be doing when in bed. \n3. Clean sheets. Otherwise on a restless night you may have the princess & the pea thing going on\n4. Clean you. Same deal. \n5. excercise -- but not too close to bedtime.  \n6. Relax your mind. For some people it's meditation, others yoga, or just writing it all down and telling your mind to deal with it tomorrow. \nHmmm - can't think of more at the moment.
1032778
1.a suitable pillow.\n2.Sleep keep  posture "push forehead and raise jaw."\n3.Reduce alcoholis drinking before sleep.\n4.Keep good air circulation enviroment to sleep.