Can't Sleep? These techniques may help 

Most of us need between six and eight hours of sleep per night.  Occasionally sleeping five or four hours per night is not a 

big deal.  Perhaps it is all your body needs at the time.  

To fall asleep faster, rise the same time each morning including weekends.  

Avoid bright light before retiring.  Have a candle lit bath and/or read a book with a small lamp.  No stressful activities before 

bedtime such as paying bills or exciting games.  

Put lavender or jasmine near your pillow when you sleep.  These two fragrances are said to stimulate the olfactory sensors 

above your nose and induce a state of relaxation.  

Exercise is essential in assuring a good night sleep provide it is done any time before three hours of retiring.  You need ample 

time for your body temperature to cool down which will also induce a speedy and restful sleep.  

Have a light snack containing tryptophan such as turkey, milk, cheese, or peanut butter.  

Avoid alcohol at night.  

Change sleeping position.  

Avoid spicy foods as well as chocolate and coffee.  

Avoid heavy meals 3 hours before bedtime.  

Avoid lying down after eating.  

Failing the above - take one Gravol.  It not only makes you sleepy, it quiets the mind (but see your doctor or pharmacist as it may interfere with medication or allergies).  The only side effect is grogginess in the morning.