1. Take a warm bath: a long hot soak can leave you relaxed and ready to sleep.
2. Get a massage: just before you sleep, get your spouse or a massage therapist to ease that tension at the nape of your neck and back to soothe your body before you hit the sheets.
3. Listen to slow music: there are some CDs designed for that purpose, usually containing ocean sounds or rhythmic heartbeats.
4. Have a hot drink: milk or herbal teas (chamomile, anise, or fennel) contain natural ingredients that soothe the nervous system and help you sleep.
5. Have a bedtime snack: do not eat a heavy meal before you go to bed, instead snack on some juice and cheese one hour before you sleep.
6. Avoid caffeine, alcohol, and tobacco: these three contain substances responsible for your alertness. We know you’ve heard it a million times before and you can’t stop the bad habit, but at least try.
7. Sleep in a well ventilated room: as fresh air and cool weather helps you sleep more peacefully.
8. Sleep on your back, on a firm mattress: It's the best position for relaxing your spine, and allows all your internal organs to rest properly. If you must sleep on your side, do it on your right side, not your left. Sleeping on the left side causes your lungs, stomach and liver to press against your heart causing stress on the organ. Never sleep on your stomach as it causes pressure on all your internal organs -- including your lungs, which results in shallow breathing and a stiff neck (from the posture).
9. Exercise: working out for 15 minutes, an hour before you go to bed will give your body the oxygen it needs to help you relax and sleep better.
10. Keep regular bedtime hours: keeping a regular time for sleeping daily will make it easier for you to fall asleep. Get up at the same time every day even on weekends; don’t sleep in because our bodies just love the routine.
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