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Step 1
Get up and do something that's not overly stimulating until you feel sleepy. You could try reading, meditating or another quiet activity if you can't sleep and don't feel drowsy. TV and computer monitors can act as stimuli and should be avoided.
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Step 2
Make a to-do-list when you find yourself unable to sleep because you're worrying about something. This may help you to stop worrying about the things that are troubling you and allow you to relax.
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Step 3
Adjust your bedroom so that it is conducive to sleep. Darken any lights, lower the temperature and shut out sounds. Use sleep masks and earplugs if needed.
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Step 4
Use relaxation techniques to calm your mind and body. You can use some yoga poses, massage or other techniques. Some studies have suggested that practicing meditation can help people thwart insomnia.
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Step 5
Drink warm milk. Warm milk helps boost serotonin in the brain and contains high levels of tryptophan, a natural sedative. Adding honey to the warm milk will help your body absorb the tryptophan more quickly.
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Step 6
Take a hot bath that has lavender oil in it. The steaming water of the bath will help you inhale the lavender scent, which can help calm the body down and promote sleep. You can also spray calming aromatic scents on your pillow or bed to help you relax and fall asleep.
