What to do to get better sleep?

I struggle with insomnia, and I've found the best 2 ways is to either find a very quiet song/playlist that stays about the same volume throughout (songs you like of course) and let the natural progression of your thoughts on the song drift you to sleep. The 4/7/8 breathing technique also helps. Breathing in through your nose for 4 seconds, holding it in for 7 seconds, then breathe out through your mouth for 8 seconds. And if seconds are a little long, try to time the counts to your heartbeat. Both of these ways have helped me get to sleep a little earlier.

Stay away from stimulants. Avoid caffeinated beverages (coffee, many teas, chocolate, and some soft drinks) after 1 or 2 p.m. — or altogether, if you’re especially caffeine-sensitive. Caffeine blocks the effects of adenosine, a brain chemical thought to promote sleep. Limit alcohol to no more than one drink a day, preferably taken at least two hours before bedtime. Alcohol interferes with deep sleep and can interfere with breathing. Stop smoking, and avoid secondhand smoke. Nicotine makes it harder to fall asleep and harder to stay asleep. Don’t nap if you can avoid it. If you can’t stay awake in the afternoon, take a 15- to 20-minute nap — that’s usually long enough to improve alertness but not so long that you feel groggy afterward. Don’t nap at all in the evening before you go to bed. (And no falling asleep in front of the television!) Exercise. Getting regular aerobic exercise such as walking, jogging, or swimming can help you fall asleep faster, get more deep sleep, and awaken less often during the night. But avoid exercise within a few hours of bedtime. Eat sensibly. Finish dinner several hours before bedtime. If you need a snack in the evening, eat a small serving of something you know won’t disturb your digestion, such as applesauce, yogurt, cereal and milk, or toast and jam. Dont watch the clock and count the hours. Establish a relaxing routine before bedtime. Consider meditation, a warm shower, listening to quiet music, or some simple stretches to loosen muscles. Avoid activities that might cause stress, such as work or emotional discussions. Limit fluids before bedtime. To minimize nighttime trips to the bathroom, don’t drink anything during the two or three hours before bedtime.

Turn off screens, specifically blue light emitters,two hours before bed. Sleep in a pitch black room if you can, the less light the better. Drinking something warm (not sugar or caffeine) and eating some carbs within an hour helps. If you really need it take a Melatonin.

To get a better sleep, just half an hour before bedtime meditation on a soothing therapeutic music and also lighting a lavender scented candle to create a peaceful ambience for meditation. Meditation and also the calming scent of lavender did helped me to get a peaceful and better sleep because it relaxes and calms the mind. Besides that, having a cosy environment in the bedroom such as having a dim light and a comfortable bed also helps to get a better sleep. Lastly, thinking positively before bedtime is the important thing because a happy and relaxed mind helps very much to get a better sleep.

I put on my favorite tv show, Friends, and just have it in the background till I fall asleep because it keeps my brain focused on it so I don't have any anxiety thoughts.

Warm milk has been proven very effective for falling asleep. Other methods, like completely removing all electronic devices from you room and minimizing the usage of electronics during the day have also been proven to greatly reduce the sleeping lag by at least 30 minutes. This is mostly because of the reduction of neurological imbalancing cause by the blueish hue emitted from all electronic devices, which can be toned down by software and apps like flu.x.

Set a bedtime routine for yourself that you stick to each night - brushing your teeth, changing into pajamas, setting your alarm - it helps get your brain into the mindset that now is the time we rest.

You could download apps in the Apple App Store called "Sleep Hypnosis" or look up a Youtube video to fall asleep too. The voices are always positive and will help you fall asleep with nice thoughts inside your mind.

Stop eating two or more hours before bedtime. Stop or limit device usage 1 hour before bed. Get exercise during the day. Develop a relaxing ritual to follow 30-60 minutes before bedtime. Follow all other general health principles-each aspect of your health will affect every other aspect of your health.

Exercise is a good way to a good night's sleep, typically during the day. Drinking warm milk or even non-caffeinated tea would also work well. The key is to ensure that you're limiting your caffeine intake and doing activities that help you exhaust your energy so that when you go to bed you're ready to sleep through the night.