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James Luckhurst

If you don't like milk, try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients which will help you sleep.
If you're really struggling, make an impromptu sleep mask out of an old tie and tie it gently over your eyes.
Even 15 minutes a day of exercise will give your body the activity and oxygen it needs to help you relax more and sleep better.
Have someone massage you with slow, gentle, yet firm strokes, to work the tension out of your muscles and soothe you to sleep.
Keep the thermostat down and do your temperature-adjusting inside the bed -- with more or fewer blankets.
Deep breathing can help you relax enough to fall asleep.
If the room is too hot, try turning on a fan.
Keep Your Bed a Place for Sleep
Pick a reasonable and regular time to go to bed each night. And stick to it. Even if you don't think you're tired when the time comes.
If your pillow is too hot, flip it over.
Make sure you keep to a fixed sleep routine and don't adjust it at the weekends #insomnia
Raindrops, running water, wind, or binaural beats are all sounds that help some people sleep.
Try to stop all exciting activities at least 30 minutes before you want to sleep
Focus your mind on only this one thing, instead of racing through the day's activities.
If you avoid taking naps, you'll be more tired at bedtime and more able to fall asleep.
Make sure you keep to a tight sleep routine and don't adjust it at the weekends #insomnia
Make the massage strokes slow, gentle, yet firm, to work the tension out of your muscles and soothe you to sleep.
Get Some Physical Exercise During the Day
Both writing down your thoughts and planning your time will ease stress and clear your head before you go to sleep
Some people sleep best when they strip down to nothing at all.
Avoid Caffeine, Alcohol and Tobacco
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