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Step 1
Try to resolve any problems that are bothering you before you go to sleep. If you have a disagreement with your spouse, significant other, roommate, friend, etc., talk about it and come to an understanding before you go to sleep.
Whatever is bothering you, if you can resolve it before you go to sleep, that issue won't bother you and you'll be more successful at getting a good night's sleep. -
Step 2
Don't do any activities that you know will keep you up at night. For example, I know that I can't write or do any work on the computer before going to bed. These activities put my mind in an active state and I need at least 1 or 2 hours to relax before I can go to sleep.
Keep a diary for a week or two. Write down what you did before you went to sleep. In the morning write down if you slept well or did not. This will help you learn if any activity or type of activity prevents you from sleeping. -
Step 3
That bowl of chili, slice of pizza, potato chips, etc. may taste great while you're watching TV, but the heartburn and other "food reminders" that haunt you in the night will keep you awake.
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Step 4
I listen to music to get to sleep. I find that recordings by Dr. Jeffrey Thompson that use delta waves, designed to help you sleep (www.the relaxationcompany.com) put me into a deep sleep. They also give me rich and vivid dreams. I've listened to other music, but for me, these recordings work the best.
Obviously, this may not work for everyone. Also, I am not sponsoring this company. These recording just happen to work well for me. You may want to listen to other types of music, watch TV, read a book, etc. The key is to do something that relaxed you and tires you so that you sleep.
