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You should avoid taking the sleeping pills on the weekend, since on weekend you are more relaxed and less worried about sleeping.
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Create a natural and self environment that can encourage you to sleep. You make your bedroom dark and quiet and keep clean and fresh cover on your bed.
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You should be far from worries at the time of going to bed, give you mind full rest. If you have regular worries while going to bed then make a list of problems and all possible solutions on a table notebook and then program an appointment with physically to look at them tomorrow.
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Take a hot bath to get relax. Add important oils like lavender that can help you, relax.
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What ever you mood like to get relax such as music listening, stretching your body or listen to a relaxation tape or have somebody provide you a massage.
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Drink a glass of milk that includes tryptophan, an amino acid that has a relaxing effect. Even you can drink a cup of herbal tea made from valerian, chamomile, hops, catnip or passionflower.
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Try to go to bed at a selected time and make it a daily routine. Get into a set routine to train your body.
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Think relaxing opinion as you recline in bed. Pay attention to a ribbon to help keep your mind free of worries.
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You may use earplugs if noise is an issue.
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If you don't fall asleep within 15 minutes, get up and do some light action or try read with a dim light.
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Go back to bed when you experience sleepy. If you yet don't fall asleep, repeat the process till you feel sleepy.
