Step1
Determine any factors that are hindering your sleep. This will save a lot of time in finding your answers. When you should be falling asleep, what state of mind are you in? Are you stressing about things you need to do? Are things you need to deal with popping into your head? Are you fretful about falling asleep itself? Addressing these concerns will help you start to deal with them.
Step2
Use a handheld recorder. It can help you tame racing thoughts. The great advantage of a recorder is that you can usually learn to use it without turning on the lights, which makes you more alert. Speak your concern into the recorder so you are sure you won’t forget it. Then tell yourself that you will be fresh and clear-headed enough in the morning to think things through . Tonight you can prepare for that by sleeping.
Step3
Keep a notebook by your bed if you don't have a recorder. You will need to keep a very small watt light bulb for this, so as not to wake yourself up even more. Write down your concerns and tell yourself you can’t do anything until morning.
Step4
Pray. This helps people who are so inclined to give their thoughts and worries to God. It has been shown that people who pray are better able to deal with stress and are calmer about life’s difficulties. Praying quietly in the darkened room calms some people. Turning over each concern by name to God gives some people peace enough to fall gently to sleep.
Step5
Chant. It has the same calming effect for some people. Speaking a word over and over aloud softly or silently will calm you and distract you mind from any troublesome thoughts. Chant a word that brings you peace and comfort like joy, peace, gentle, thankful or loved. Play with it during the daytime to see if there’s a particular word that gives you comfort. The word isn’t as important as the chanting itself. It busies, distracts and calms your mind at the same time.
Step6
Count your blessings. This can not only put you to sleep but it can stave off your fears and worries. Listing the things you are thankful for – your health, senses, nature, loved ones, good experiences, a sound mind, and so on. Realizing the good parts of life will make you feel more grateful and less stressed.
Step7
Count sheep. It may sound silly but it sometimes works to distract the mind from other more stressful thoughts. Counting softly aloud or just silently often makes people very sleepy. Try counting backwards or by fives, which will keep your mind too full to think on anything else yet still be easy enough to do almost effortlessly.
Step8
Set a time to worry. Too many worries can keep you wide awake. Tell yourself that you will take ten minutes to worry over this tomorrow and see what you can come up with. You can speak this into a recorder or write it down if you need to also. Tell yourself that tomorrow you will be fresh and thinking more clearly. You cannot solve any problems tomorrow without sleep tonight.
Step9
Don 't eat for five hours before you sleep. Don't drink to try to fall asleep as alcohol provides inadequate sleep through the night. Don't smoke too close to bedtime, as nicotine is a stimulant. Limit your intake of liquids for four hours before bed so you won't be waking up to go to the bathroom.
Step10
Go to bed at the same time each night. Use your bed for sleep and sex only--never for work. Turn off the TV and face clocks and other electronics away from you. Turn the TV off, because even a little light can disrupt your sleep. You can buy a light sleep mask that keeps out light very well. Lavender is said to enhance sleep, so get a scented sleep mask or spray your room with lavender-scented oil to help you drift off.
Step11
Make going to bed a ritual each night. Take a warm bath, put on comfy PJs and crawl into bed. If you stick to your routine, your sleep should improve in a couple of weeks.
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