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Can't sleep? 21 Insomnia tips to help you sleep

Elyn spent the last 30 years in China, coming home in the summer to cook American food and have fun doing craft projects with her family.

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Sleep - Insomnia tips

Can't sleep? Suffering from insomnia?

It's late, and you still can't relax and fall asleep. Your body feels wired and stressed. You want to sleep but sleep eludes you. Or maybe you woke up at 2-3 am and no matter what you did, you found you couldn't get back to sleep?

The old solutions work, but new ones are needed for our modern environment

Everyone knows the old insomnia solutions, and the oldest advice still works - counting sheep, reading a boring book, rubbing your feet, and drinking warm milk. There is good science behind all of these, but sometimes this is not enough. We live in a complicated world, with electronic pollution that affects our sleep, a general diet that is not very supportive to relaxing, and a lot of stress from the demands of work or school, We also live in a time of economic instability. All these things add up, and many people are suffering from sleep problems as a result.

Many different people - many solutions for insomnia

Here are some insomnia tips that might make a difference for you when you can't sleep. For some people it is the sleep environment that needs to change, for others it is jangled nerves or worry that keeps them awake, or for others, it may be a medical condition like back pain. No matter what your problem is, you can find a remedy or solution here that may help you get to sleep and stay asleep. Try these solutions and remedies out and see which ones work for you. Please don't forget - everyone is different, and the cause of your insomnia is not necessarily the same as other people you know who have a sleep problem. Please see your doctor for help if your sleep - insomnia problem is serious and long-standing.

I am including some of the things I do for myself, with links to products I have found work well.

All photos in this page were purchased or were taken by Elyn MacInnis.

can't sleep? Insomnia tips -1

can't sleep? Insomnia tips -1

Simple Insomnia Tips to Try First

Make sure your body knows when it is Day and Night

1. Get some sunshine on your face.

If you let the sun shine on your face for at least 15 minutes a day, you will be able to affect your body's subtle sleep system. Your pineal gland, which is located in the brain a little above and right between your eyes, produces a chemical called melatonin to regulate sleep. The pituitary gland is affected by the sun, and when you don't get enough sunshine entering your eyes, the pituitary gland may not produce the right amount of melatonin to maintain proper sleep. Sunshine helps your body produce vitamin D, which is also necessary in the production of serotonin, the "feel-good hormone." Sunshine will help your body know it is daytime.

2. Don't nap. Go to bed at the same time every night.

Sleep experts will all agree that it is helpful for you to go to bed at a regular, planned time. This way the body settles into a natural sleeping rhythm.

4. Don't do vigorous exercise within 3 hours before bed.

Exercise raises the heart rate and also stimulates the body into an alert state. Alert is what you don't want at bedtime, and will make your body think it is morning instead of night.

insomnia tips - 4 herbal tea

insomnia tips - 4 herbal tea

Insomnia and Food

More Insomnia tips: Foods to Help You Sleep

5. Eat a high carbohydrate snack before bedtime.

Food can be your friend when it comes to helping your sleep - insomnia problems. After eating some carbohydrates your body may have a period of slightly higher blood sugar, and then when the insulin kicks in, your blood sugar levels fall slightly and you will feel drowsy. This is a good way to create the right environment to help you move into sleep. It is important to remember, however, that if you eat a big meal before sleeping it will more likely to end up as fat. A snack is not a banquet...

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6. Some foods contain a significant amount of tryptophan, which is a sleep inducer. These foods will definitely give you a boost into dreamland:

Warm or hot milk (but not cold milk) and cottage cheese

Eggs

Chicken and turkey

Cashews.

7. Take Melatonin. Melatonin is the end result of a conversion that happens in the brain after you eat foods high in tryptophan, and melatonin is what helps you fall asleep. It is not necessary to take a large amount - for me, 1/4 of the smallest pill (0.1 mg) works better than taking a whole pill. Try different amounts to find the dose that best suits you.

Montmorency cherries work too...

One food recently proven in scientific studies that will help you get to sleep and even increase the time you spend asleep by half an hour per night is tart cherry juice. Montmorency cherries are highest in melatonin, and you can find this juice at natural food stores.

8. Magnesium

8. Magnesium is another mineral that will help us sleep, and many people are deficient.

Magnesium helps us sleep by affecting the neurotransmitters in the brain. Good sources of magnesium are:

Green leafy vegetables like spinach or Swiss chard

Pumpkin seeds

Soybeans and black beans

Halibut - yes, I know it is expensive, but sometimes it goes on sale in the summer, and if it does, this is an amazingly delicious fish.

A nice added side effect: If you get cramps in your muscles at night, it could be that you are deficient in magnesium. Taking magnesium will help relax cramped muscles. When I eat a lot of dairy products I always take a capsule of magnesium to balance the calcium out. It works like a charm.

9. Helpful herbs for insomnia

Herbs have been used for centuries to help people relax and sleep.

Try a cup of herbal tea before bed and see if one of these helps you sleep:

Chamomile or Passionflower tea (used in many countries, especially for children)

Hops Hops helps build strong bones too, and comes in extract form which you can buy in the market,

Valerian, a proven and time-honored remedy, especially good for people who have a hard time falling asleep;

California Poppy, which has also been proven to not only help you get to sleep, but to improve the quality of sleep;

Kava, the national drink of Fiji, is also a popular tea for helping people get to sleep.

Herbal Teas and Remedies - Helping you sleep naturally

Try a cup of herbal tea before bed and see if one of these helps you sleep:

Chamomile or Passionflower tea (used in many countries, especially for children)

Hops

Valerian, a proven and time-honored remedy, especially good for people who have a hard time falling asleep;

California Poppy, which has also been proven to not only help you get to sleep, but to improve the quality of sleep;

Kava, the national drink of Fiji, is also a popular tea for helping people get to sleep.

can't sleep? Insomnia tips -2

can't sleep? Insomnia tips -2

Insomnia and stimulants

The sleep destroyers

10. Caffeine - the BAD ones. Coffee, high caffeine sodas, colas, chocolate, caffeinated tea, and energy drinks. Hmmm - yes, chocolate has caffeine in it. The half life of caffeine is supposedly 7 hours, which means that if you drink coffee at noon, half of it will be gone by 7 pm. Just remember this when you reach for coffee at 4 pm - the half life will be 11 pm. Uh oh. Better not do that!

11. Smoking is very bad for your sleep. Make an effort to stop.

12. Alcohol may make you tired initially, but the sleep doctors have done some recent research that proves that alcohol significantly interferes with your sleep cycle and prevents the restorative aspect of sleep, so you wake up feeling unrefreshed. That is the truth. You didn't sleep well, because you missed out on some of your sleep cycles that keep you healthy and happy.

13. Stimulants: There are stimulants added into many over the counter preparations, even cold medicines. Read your labels carefully.

14. Avoid liquids before bed. Some sleepers need to get up in the night to go to the bathroom. Limit your fluids two hours before your bedtime and you will sleep better. If you are up a lot, your body may be reacting to medicine or food. Note the food, medicines, and vitamins you eat, and see if any of them are connected to nights when you have to get up a lot.

can't sleep? Insomnia tips -3

can't sleep? Insomnia tips -3

Relaxing your body before bed

Aaaaaaaahhhhhhh.

15. Massage. Ahhhh. It is so calming and sleep inducing. Get your spouse or a friend to give you a massage. Don't forget, you can do the same for them too. Foot massage is especially soothing at night and sends relaxes you into delicious sleep.

16. A Warm Bath is a great way to relax before bed, but if the water is too warm you may have the opposite effect. Magnesium helps induce sleep, so putting a cup of Epsom (magnesium) salts into the bath is an excellent idea.

17. Sleep on a bed that is comfortable for you. Beds that are too soft wreck your back. And so do beds that are too hard. Find one that is right for you and stick with it. Since we will spend one third of our lives in our beds, it is smart to have one that feels very comfortable and helps us get a good night's sleep.

insomnia tips - electronic insomnia

insomnia tips - electronic insomnia

Insomnia Tips about your Sleep Environment

Your Bedroom

18. Turn off the phone and hide the clock! Noises interrupt your sleep. If your home is in a noisy area, you can try using a white noise machine to block the noise from outside.

19. Keep it dark in your bedroom. A small night light is enough to keep you from falling over things on your way to the bathroom. Lights interfere with sleep. Curtains help, and are especially necessary if you have a night shift at work. And make sure your clock is not shining so brightly that you are affected by its light. Find a clock that only lights up when you push a button, not one that shines in your eyes all night.

20. Be especially careful with your electronic devices. Looking at a bright computer screen is like staring at the sun, and will interfere with your sleep cycle. Turn off the cellphone, shut off the computer and ipad/tablet devices at least an hour before bedtime, preferably sooner, so that your brain will understand that it is night. It is especially important to do this for children. Also - try not to use an ipad for reading at night. The light shining right into your eyes will not make it easier to sleep.

21. Sleep Music is one way to create the perfect environment for sleep. There are special audio tracks that include music or sleep sounds which can help you get to sleep, and some have the rhythm of the sleep brainwave embedded in the music that will tune your brain to the frequencies of sleep. These are a really excellent option for people who have trouble sleeping, and can relax the brain deeply so you get a good night's sleep.

Sleep Music - The BEST solution - please try this! - Special frequencies/rhythms make all the difference

In my opinion the best way to get to sleep is through specially composed music which has the frequency of sleep brainwaves embedded into the music.

For some you will need to find a comfortable pair of earphones. For others, no earphones are necessary. If you haven't tried this musical solution to insomnia, you really should give it a try. This works.

Which methods have worked for you? - We want to hear from you...

Insomnie from Paris on December 11, 2015:

Magnesium is good for all the aspects of our health

Dom Spallino from Minnesota on August 04, 2015:

Sleep insomnia started for me a few months ago and has gotten pretty bad. I take melatonin during the week but not during the weekend. I also lift and usually work out towards the night, around 6 or 7pm and go to bed by 9:30/10pm - I wake up at 5:30am for work M-F.

Definitely stay off the phone or anything screen related too before bed. Might try some of the food. I've tried the high carbs before bed... seemed to work but as a body builder it's not ideal for me.

^_^

Christy Maria on January 22, 2015:

Goodness I wish i had read this last night when I just could not fall asleep!

Following this hub because I have many nights where sleep almost feels impossible to come by. Great job and thanks for the useful tips!

sue on September 12, 2014:

l must be strange,, l nap for 1.5-2 hrs a day and in bed between 10- 11 till 6;30 am.. l like my glass of wine at night and like playing facebook games,, and when l go to bed at night, l put the tv on with low volume and put the timer on for 15-30 minutes, and it is like a lula bye for me.. no tv no sleepy...

Kristina Hedley on September 11, 2014:

I find sleep hard to come by most nights. A sleep journal showed early morning sleep, and not getting up until afternoon.

Now though, I go to bed early feeling tired, but still lie awake for hours.

Nothing helps me. My husband can be watching TV and I won't sleep one night, but will the next night. Its strange that way.

I don't drink tea, so that remedy is out. I wish there were more ideas.

Elyn MacInnis (author) from Shanghai, China on July 22, 2014:

@tazzytamar: Thanks Anna - I think that some of the points are old - but there are new ones there too. Like drinking cherry juice. Glad you found them helpful!

Anna from chichester on July 22, 2014:

All these points are extremely interesting and I have SO many close friends who will benefit hugely from reading this so I will be sure to pass it on :) thank you for all the great suggestions on how to relax and get a good night!

carrollmiller on June 04, 2014:

I do not use MSG

asereht1970 from Philippines on June 01, 2014:

A dark bedroom do the works. I can sleep faster if it is dark.

ashleydpenn on May 30, 2014:

Sleep rationing works well for me. But, like you suggest, I also take magnesium (with B vitamin complex). I've been experimenting with melatonin recently as well, which works well. Thanks for a great lens.

wienik on May 29, 2014:

These are great tips. Thanks for the post.

Elyn MacInnis (author) from Shanghai, China on May 28, 2014:

@alyssa-maynard: Oh yes - they do work, for many many people. If you try them, you will find the one that is best for you. I would recommend trying sleep-music first. It calms the brain, and lets you relax into sleep.

Elyn MacInnis (author) from Shanghai, China on May 28, 2014:

@takkhisa: Meditating is a wonderful way to fall asleep. I have found that sometimes my system seems a little fried - can't think of a better way to say it. And then meditating is hard, and I have to use other methods. I have wondered if I am reacting to MSG sometimes, so that is a good question to ask if you have that "fried" feeling. MSG (flavor enhancers) comes in many foods, especially Junk Food, and it can really tweak your nervous system into a "fried" state. When I think this is a possibility, I take one aspirin and listen to sleep music. That is a 100% cure for insomnia for me.

alyssa-maynard on May 28, 2014:

I wonder if any of these work??

Takkhis on May 26, 2014:

I don't have insomnia but if I can't sleep at night then I start meditating for a while. Thank you.

Elyn MacInnis (author) from Shanghai, China on April 10, 2014:

@cheryldchastain: What a wonderful idea! Love it!

Elyn MacInnis (author) from Shanghai, China on April 10, 2014:

@tootie-eldemire: It's funny - lots of people like lavender - and I wish I did too, but it makes me sneeze a lot, so I can't have it in my bedroom. Now - perhaps vanilla? Milk works for me too. So soothing...

Elyn MacInnis (author) from Shanghai, China on April 10, 2014:

@Donna Cook: I absolutely agree about cool bedrooms. That is so important for me too. And the right music can help you sleep much faster than just silence. And you are absolutely right about lights. Best without, unless someone is 4 years old and afraid of the dark!

Donna Cook on April 03, 2014:

Great lens! I have found that keeping the bedroom very cool helps me sleep better. I always go to sleep with music playing and no lights on.

tootie-eldemire on April 02, 2014:

Lavender Oil works for me. I place it on my temples, wrists, front of my PJs and on my pillow. very soothing and relaxing. You can put a few drops on a cotton bal and stickit inside the pilowcase too. So you inhale the aroma of the oil all night. Drinking a warm glass of milk with a tsp honey always works for me too. gets you relaxed.

lauraharrison2537 on March 31, 2014:

#3?

cheryldchastain on March 31, 2014:

Drawing a little one eyed green man on my index finger, and having him tell me a story helps. If I wake during the night, he does too!

JonathanJoseph on February 05, 2014:

Insomnia is the worst - thanks for the great article.

gingerbakava on December 10, 2013:

Those interested in kava, check out my page (It's more of an introduction at this point but will continue to grow as I have time to add more content!)

http://www.squidoo.com/definitiveguidetokava

nonya222 on November 22, 2013:

Some great ideas, hope one of them works for me. Great lens.

Treasures By Brenda from Canada on September 09, 2013:

Lots here to think about. I'll be sharing some of your tips.

Elyn MacInnis (author) from Shanghai, China on August 18, 2013:

@notsuperstitious1: MSG can cause other reactions too. Headache is the most well known. If you have a strange reaction after going to a restaurant, the most likely culprit is MSG. It makes some people really really tired just after eating, and then sleepless at night. That is more like my reaction.

Edith Rose from Canada on August 18, 2013:

Going to try those Herbal Teas.

I don't about insomnia, but I do know when a restaurant has used too much MSG, because I don't feel well after I eat there.

Elyn MacInnis (author) from Shanghai, China on August 07, 2013:

@smine27: I hope that you found some help here - insomnia is actually complicated, from many causes, and different things help different people. Take your time trying these ideas out and surely you will find one that is useful to you.

Shinichi Mine from Tokyo, Japan on August 03, 2013:

Thank you for sharing this. I have had insomnia for the longest time.

Elyn MacInnis (author) from Shanghai, China on August 01, 2013:

@Othercatt: I like to cut down on this sort of thing until I get no reaction - then move up a little. I was astounded that 1/4 of a 1 mg pill would work, but it did.

Elyn MacInnis (author) from Shanghai, China on August 01, 2013:

@SavioC: Thanks! It is amazing how simple some of these solutions are. So glad you are better!

SavioC on August 01, 2013:

I suffered from insomnia some months back. My doctor suggested early morning walk or light jog so that I could get some sunshine & it worked . No sleeping pills here. You have very well covered this topic as I myself did some research when I was spending sleepless nights. Thanks for sharing.

Othercatt on July 26, 2013:

I take Valerian Root and Melatonin to help me sleep. At first I was taking 5mg Melatonin but as you said, more isn't always better. I recently switched to 3mg and I think it's working better. I also had some recent success with Dream Water.

Elyn MacInnis (author) from Shanghai, China on June 17, 2013:

@BarbRad: Insomnia can have so many reasons - but music with brainwave entrainment is such an excellent method for just about every issue, even if it doesn't sure the problem (like too much caffeine!). I had coffee this morning... hopefully it wasn't too much! Thanks for your feedback!

Barbara Radisavljevic from Paso Robles, CA on June 17, 2013:

I use the rain CD you mentioned above, as well as another nature sounds tape.

Elyn MacInnis (author) from Shanghai, China on May 19, 2013:

@balancebydesign4u: Rubbing feet relaxes the whole body by balancing the acupuncture meridians. How wonderful that your husband will give you a foot rub!

Carol from Arkansas on May 19, 2013:

Excellent informative lens! I use melatonin and 5-Htp. But my very favorite...a foot rub from my husband!

Elyn MacInnis (author) from Shanghai, China on May 12, 2013:

@cmadden: Caffeine will keep you up every time! Of course, avoiding it late at night is a help. But if have a tea latte in the day, that may keep me up too. Tea lattes are pretty caffeinated.

cmadden on May 12, 2013:

My black tea habit is not helping my tendency to insomnia.... Great tips here!

TanoCalvenoa on May 11, 2013:

Good ideas. I take valerian and it's very good for helping me sleep.

Elyn MacInnis (author) from Shanghai, China on May 08, 2013:

@Erin Mellor: I think it helps a lot too. The electronic fog interferes with sleep.

Erin Mellor from Europe on May 08, 2013:

Keeping the bedroom for sleeping and reading - no electronic devices in the room, no TV - make a big difference.

Bartukas on May 07, 2013:

Interesting lens thank you

Mary Norton from Ontario, Canada on May 05, 2013:

There are new things here to try. Really worthwhile resource.

anonymous on April 03, 2013:

Very useful tips. Thanks for sharing. :)

FashionMommy on March 11, 2013:

great lens! thank you for sharing this. Very useful tips.

NibsyNell on March 06, 2013:

Thanks so much! There are loads of tips on here that I haven't heard of before. :)

Annamadagan on February 25, 2013:

Some nights I just CAN'T fall asleep. Thanks for the tips. I had to return to this lens and sprinkle some angel dust!

juliet765 on February 25, 2013:

Thanks for sharing these very useful tips for those who can't sleep.

ariyanto on February 19, 2013:

wow..nice tips..i would shared it with my friend..thank Mrs. Elynmac ^_^

kimmanleyort on February 18, 2013:

Lots of great tips for insomnia. This is something I experience occasionally and I find melatonin works wonders.

Elyn MacInnis (author) from Shanghai, China on February 11, 2013:

@anonymous: Actually, in my personal experience, getting a lot of MSG is a real problem for sleep. I always feel like I have been fried, like my nerves are stretched tight, after eating food with too much msg. And that is not just Chinese food - it is US food too - mostly fast food and chips and things like that have msg in them.

anonymous on February 11, 2013:

Excellent tips both old and new for folks struggling with insomnia. I used to have trouble getting to sleep but nowadays I'm usually asleep when my head hits the pillow. I'm working at getting 8 hours a night but do have some odd hours at times when I burn the candle at both ends and do occasionally nap. Nicely done...didn't know magnesium being low might cause a sleep issue.

anonymous on February 03, 2013:

I use a fan on low to cover up noises. Thank you for all the great ideas.

anonymous on January 28, 2013:

I have to have some background noise if I can't sleep.

Elyn MacInnis (author) from Shanghai, China on January 25, 2013:

@VeseliDan: Thank you so much - I really appreciate it! I am glad you found something helpful. That is why I wrote it!

VeseliDan on January 25, 2013:

These insomnia tips are great. I found a lot of useful information here. I've nominated this lens for a purple star. *blessed*

rasnasah on January 16, 2013:

Very informative lens.

fawli86 on December 23, 2012:

Thank you for such a wonderful lens! I hope this will help me get some good night's sleep.

Elyn MacInnis (author) from Shanghai, China on November 25, 2012:

@Gypzeerose: Thank you! I hope you had a good sleep! Recently I have found Knudson Black Cherry Juice concentrate, and enjoy that in seltzer at dinner time. Then bed is easier later.

Rose Jones on November 17, 2012:

This is all so true! Well- except I do think that it is okay, if not helpful to nap a little once in a while. And caffeine and bad don't often occur in the same sentence for me. :) But nonetheless, I really liked your lens on insomnia - have pinned it to my "health" board, linked it as related on my own lens: https://hubpages.com/literature/drseusssleepbook - and have sprinkled some angel dust. Good job! And now to bed.

Elyn MacInnis (author) from Shanghai, China on November 11, 2012:

@D_L_Harbin: You are so welcome!

Elyn MacInnis (author) from Shanghai, China on November 11, 2012:

@lbuben: ahh - but then I fall asleep on the couch! I guess if you watch from bed it is a good method!

Elyn MacInnis (author) from Shanghai, China on November 11, 2012:

@nifwlseirff: I have found that meridian tapping therapy is a good way to ease pain. You might want to check it out if you don't know about it.

Elyn MacInnis (author) from Shanghai, China on November 11, 2012:

@DIY Mary: You are very smart. We don't always realize how important our sleep schedule is to getting a good sleep at night.

Mary Stuart on November 03, 2012:

Thanks for your great tips! I try to not deviate too much from my sleep schedule by waking up at the same time each day (including weekends), and I also avoid caffeine past noontime.

srsddn lm on October 29, 2012:

Very useful tips. A warm bath is always helpful for having a sound sleep.

Elyn MacInnis (author) from Shanghai, China on October 26, 2012:

@D_L_Harbin: I am so glad you found some relief - I have found that cherry juice is really wonderful to help me get to sleep too.

nifwlseirff on October 23, 2012:

Great tips - ones which I use all the time. When dealing with chronic pain, insomnia is a close friend. Anything that will decrease pain, shut the mind down, and relax the body before sleep is definitely a good thing!

anonymous on October 12, 2012:

Meditation helps too, breathing exercises, Pranayama and Yoga are very effective for insomnia.

AdityaAgarwal on October 12, 2012:

I used to have a healthy walk...and it works for me forever

Elyn MacInnis (author) from Shanghai, China on October 10, 2012:

@anonymous: This is great advice!

anonymous on October 10, 2012:

Take a walk in the evening. I find that walking (not running!) in combination with staying off the computer before bed solved my sleep issues. My doctor explained to me that if you've had a few nights of poor sleep steroids may build up in your system which tend to keep you awake. The act of walking will actually burn off the excess build up of steroids and thus make you feel tired at bedtime. For years I couldn't find the answer to my sleep issues. A walk in the evening plus staying away from bright screens before bed works for me every time.

lbuben on October 06, 2012:

watching a movie before going to bed

Elyn MacInnis (author) from Shanghai, China on October 05, 2012:

@anonymous: A quiet noise can be a wonderful blocker of noise. You are right!

Ladyeaglefeather on October 05, 2012:

great tips.

D_L_Harbin on October 04, 2012:

This lens has helped me more than you know!! I recently bought the tart cherry extract along with some other supplements. Well I forgot what the tart cherry was good for, so for the last 2 days I have been taking it in the morning.....I guess that explains why I have been so sleepy during the day! They must really work great. lol I feel a little silly now, but so glad I found your lens. Thank you!! :)

anonymous on October 04, 2012:

I like to have a familiar movie or tv show playing in the background which blocks out all the other noises.

Great lens with good info. Thanks.

Elyn MacInnis (author) from Shanghai, China on October 04, 2012:

@anonymous: If there is noise, earplugs definitely help!

anonymous on October 04, 2012:

Wear earplugs to block out top end noises. This simple tip was a miracle cure for me having a very noisy, selfish ex!

anonymous on September 30, 2012:

Thanks for the useful tips.

Ardyn25 on September 21, 2012:

Usually a warm bath helps. Lots of good info here...thank you.

Srena44 on September 19, 2012:

nice lens

Elyn MacInnis (author) from Shanghai, China on September 12, 2012:

@anonymous: Staying on the computer can really wreck your sleep timing, especially if the screen is one of the blue ones. If I need to stay up for some reason, then I play games on an ipad and eat ice cubes. This will absolutely keep me up.

anonymous on September 12, 2012:

I'm a fan of relaxation podcasts, warm baths and magnesium. My weakness is staying on the computer far too late at night!

esichrissa on September 09, 2012:

keeping the room dark is a good start to sleep

Annamadagan on September 08, 2012:

Great ideas. I will defiantly try them! Thanks. Blessed.

anonymous on September 04, 2012:

interesting article...and very useful...melatonin is great , a really step in dicovering sleep mechanism...

Laraine Sims from Lake Country, B.C. on September 01, 2012:

I have a difficult time turning my mind off at night. Sometimes it helps if I read a bit of a very light novel. I actually have a very hard time falling asleep and sometimes I don't sleep all night long. I hope that some of your tips here help me. I'll come back and bless this lens later if your tips help me. Just kidding! Blessed!

Elyn MacInnis (author) from Shanghai, China on August 31, 2012:

@OrganicMom247: I think freeing ones mind of thoughts and worries is a difficult thing and doesn't always happen easily. But if you can do that by counting sheep, or just counting "outloud" inside your head, or whatever does it for you, there is a lot of help to the body when it can sleep in a less stressed state.

OrganicMom247 on August 31, 2012:

Not taking any caffeinated drink before bedtime helps a lot. It also helps when you free your mind of thoughts and worries.

Elyn MacInnis (author) from Shanghai, China on August 30, 2012:

@cdevries: That's a wonderful idea. I am allergic to lavender, alas, but there are plenty of people who will see your note and not be allergic - and can try your very creative idea. I like the smell of vanilla - I use scented candles in my clothes drawers to make them smell good, but I have never thought about the insomnia aspect - thanks for your idea!

cdevries on August 30, 2012:

A warm bath before bed helps me - but try adding lavender bath oil or salts. The scent helps induce sleep. Lavender in the linen cupboard to scent your sheets also helps.

Elyn MacInnis (author) from Shanghai, China on August 30, 2012:

@VatsalMakhija: I think that is one of the smartest ways to get to sleep.

VatsalMakhija on August 29, 2012:

Thanks for the tips! I'm gonna try some sleep music.

Sidewinder6661 LM on August 29, 2012:

Great tips! I suffer from insomnia a lot so I may have to try out some of these methods!

Elyn MacInnis (author) from Shanghai, China on August 24, 2012:

@Sylvestermouse: I love reading at bedtime. I don't need to read much either! A minute or two and I am fast asleep.

Cynthia Sylvestermouse from United States on August 24, 2012:

These are excellent suggestions! I used to struggle with insomnia when our children were little. I think that is when I got in the habit of reading a book at bedtime :)

sunny saib on August 22, 2012:

Useful tips.. Nice

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