what are good ways to fall asleep?
546554
10 Ways to Fall Asleep \n\n\n1. Establish a regular routine. Maintain a regular routine that includes going to bed and getting up at the same time every day, even on days off work and on weekends. \n\n\n2. Go to bed when you are sleepy. If you are unable to fall asleep or stay asleep, leave your bedroom and engage in a quiet activity elsewhere. Try to read a book or watch some TV. Return to bed when - and only when - you are sleepy. \n\n\n3. Avoid stress and worries at bedtime. Certain activities, such as listening to soft music, reading, or taking a warm bath, are great ways to fall asleep. \n\n\n4. Use your bedroom only for sleep and sex. Avoid doing other activities in bed like watching TV, paying bills, or working only serve to initiate worries and concerns. Let your mind associate the bed with sleeping, relaxing, and pleasure. \n\n\n5. Avoid heavy meals late in the evening. While a light snack before bedtime can help promote sound sleep, avoid large meals. \n\n\n6. Reduce caffeine and nicotine intake. Coffee contains caffeine, as do many teas, chocolate and cola drinks. Caffeine is a stimulant, which means it has an alerting or wake-up effect. Avoid those four to six hours before going to sleep. \n\n\n7. Avoid drinking alcohol as well. Alcohol, in contrast, is often thought of as a sedative, a calming drug. However, while alcohol may speed the beginning of sleep, it actually increases the number of times you awaken in the later half of the night. \n\n\n8. Lay off on tomato products and spicy foods. These give many people heartburns (as does eating too fast). Lying down makes heartburn worse, and heartburn itself makes falling asleep more difficult. Heartburn also awakens sleepers with middle-of-the-night discomfort. \n\n\n9. Avoid napping during the daytime. Avoiding naps all together will ensure that you are tired at night. Longer naps disrupt the body’ ability to stay asleep. \n\n\n10. Maintain a dark, quiet and cool room to sleep in. Most sleep scientists believe that a slightly cool room and keeping your bedroom dark are great ways to fall asleep. That's because it matches what occurs deep inside the body, when the body's internal temperature drops during the night to its lowest level. In addition, light - strong light, like sunlight - is the most powerful regulator of our biological clock. The biological clock influences when we feel sleepy and when we are alert.
73109
The best way to get sleep and indeed sound sleep is by doing really tiresome physical work. It may be anything like jogging, cleaning, exercising. Do anything that will make you tired and you will look for someplace to rest. Then at this instance, you will sleep so well that you will ENJOY your good well sleep.
474570
take a warm bath, drink milk, read a book and relax. next thing you know, your lids are drooping and you're ready to doze.\n\nsweet dreams! :)
57719
Try these if you want to fall asleep faster:\n\n1.  Exercise\nMake sure you exercise enough and stay physically active.  If you don't move a muscle all day long, you have too much energy left at the end of your day.  Do some aerobic sports at least every other day, each lasting 30 minutes or more.\n\n2.  Stress management\nToo much stress obviously help create insomnia.  Make sure you are not annoyed by or concerned with anything when you are in bed.  Relax yourself before going to bed.  If necessary, some "soft" relaxing exercise helps. (or even moderate stretching will do)\n\n3. Hot drink other than coffee\nIf possible, take a cup of hot or warm drink like skimmed milk.  Avoid drinking coffee starting from six hours (or more) before you go to bed.\n\n4. Body temperature\nI advise taking a warm shower before going to bed.  When you're sleeping your body temperature drops a little bit.  So the shower help create that "drop" because after the shower your body is slightly "hotter".  Make sure you feel a comfortable temperature at where you sleep. Too cold: add a blanket; too warm: show your bare feet or even your lower legs.
79008
just relax and dont think about any thing ,try to have some kind of activity so you can get tired and go to sleep
609010
-regular bedtime,within 30 mins each day\n-not to lie in bed in the morniing\n-avoid taking naps during the day\n-a regular routine:a gentle stroll\n-no smoking,alcohol,coffee 1 hour before bed\n-make sure that u r nt hungry\n-contorl your thoughts :write a diary\n-reading books is agood idea\n-tell yourself slowly:relax,relax........\n-play soft music with a snooze off switch set 30 mins\n-take deep breaths slowly \n-yoga,meditation\n-go toliet\n-avoid more than 3g of intake of vitamin B1
21604
Getting up and walking around helps a lot.  Drink some water.  Find a diversion that can keep you engaged for a minute or so when you get sleepy.  Sometimes when I get really tired in the afternoon I do math problems in my head or try to remember arcane facts about cars.  Q&A is also a good way to keep your mind alert...
722698
There are a few procedures you can take to make sleep come easier:\n-Drink a small cup of Chamomile Tea about 30-60 min before bedtime\n-Spray your room with chamomile, lavender, etc oil(s) mixed with water\n-Use soap and lotions with chamomile, lavendar, or sage in a warm bath or shower before bed\n-If you are going to watch tv in your room before bed, lay on top of the covers in the position you lay when you sleep and that way when you get into bed, your spot is nice and warm\n-Once you are in your warm bed and waiting for sleep to come, concentrate on your breaths, don't think of anything else\n-When you have the opportunity, have someone maybe rub your back before you get to bed
569683
Stay away from sleeping pills.  It's easy to get addicted, and some sleeping pills will cause depression and anxiety.  The cure is to make sure you're really tired by getting up early and exercising.  \n\nHere's the magic formula: get up at 6am, drink a 12 oz glass of water, do a 5-10 minute warm-up (run or bike).  Follow up with 30-50 minutes of weight lifting.  Every other day do 20 minutes of aerobic exercise instead of weights.  Take one or two days a week to rest.  You'll be sleeping soundly in no time.
625799
Lie very still. Close your eyes and clear your mind of all thoughts. Inhale deeply, let the air fill your belly and stretch your lungs to capacity--almost until it hurts. Then exhale as slowly as you can.  Concentrate on your heartbeat. Imagine slowing it down with each breath. Continue this exercise until you feel relaxed. Sleep will come on its own.
431473
Get really relaxed laying down wherever you won't be distracted or interrupted. Make sure it's dark and your body is warm. Imagine a golden light traveling from your feet up through your head, relaxing all your muscles as it goes. When you start to feel your body vibrating, imagine a rope hanging down from above you. Mentally picture yourself climbing out of your body and up that ladder. Keep climbing. Keep climbing....
389542
I also stay up way later than usual so that I am pretty much instantly asleep when I finally turn off the TV. \n\nIt also helps me to let a neighbor know when my husband is traveling...(especially years ago when the kids were little)\n\nMake sure you feel your locks are secure. Sleep with your charged cell phone at your bedside.\n\nI keep a tealight candle lit on my dresser. It goes out on its own after 2 hours or so.
546178
Two ways:\n1.  Keep extremely busy.\n2.  Sleep
63281
Read a book.  Take Valerian Root and drink Chamomile tea and warm milk ... stay away from activities that may "stimulate" the mind ... listen to music, and fortunately I have a subliminal tape that induces sleep .... listen calming music ... listen comedians, because when the "mind" is happy, it is much easier to fall asleep.
639022
get a good nights sleep.\n\neat a good breakfast.\n\nthen relax and do your best.
164014
What I do when I am too stressed to fall asleep is: Fix some hot chamomile tea with honey and soak in a hot bubble bath with candles and relaxation/ocean music in the bathroom.  It is very relaxing.  Then, I usually play the relaxation music while I fall asleep.  Normally I don't listen to music when I sleep.  \nIt is good to set a pattern before going to bed each night.  For example, I know it is bedtime when I brush out my hair, wash my face, and brush my teeth.  My routine is simple.  Other people might have a certain drink, read a book, play a certain song, do a certain stretch routine, etc.  It is just the idea of doing a routine every night that creates a habit.  That habit will eventually sink into your subconcious and you will relate that habit to going to sleep.
256293
Get a good night's sleep.