• Don't nap for more than 15-20 minutes per day. It can throw off your sleep cycle and make it harder for you to get good sleep at night.
• Try removing your socks for an hour before you go to bed and putting them on right before you go to sleep—the shock of warmth and comfort may help you get to sleep.
• Wear appropriate clothing that reflects the weather. Don't forget your feet—cold feet can keep you awake! Keep a sweatshirt or an extra blanket right next to the bed, just in case you get too cold at night.
• Avoid leaving your TV or music on overnight. If you need it to fall asleep, use the timer feature to make sure that it turns off by the time you fall asleep.
• Keep your eyes closed! It may sound intuitive, but it is hard to fall asleep when you are staring at the ceiling.
• If you can't fall asleep within the first 40 minutes of going to bed, get up and do something else until you feel sleepy. Lying in bed awake for long periods of time will cause you to associate your bed with not sleeping.
• You may try using a particular ritual before you go to bed that will make you sleepy. For example, you might try taking a warm bath, reading a book, or drinking a glass of warm milk.
• Try using lavender. The scent may help you to calm yourself down and may make you feel a little sleepy. If you have lavender scented body splash or perfume, you can try scenting your pillow with it.
• Feeling too hot? Learn how to sleep comfortably on a hot night. Feeling too cold? Learn how to sleep when it's cold.
• Try taking a cool shower before going to bed. You'll wash off a good deal of what might make you itchy, especially if you've been outdoors and have a bug bite or two.
• Keep bedroom clutter to a minimum so the last thing you see at night is your bed, rather than all the little things that need to be taken care of.
• Here is how you can find the optimal thickness for a pillow: Stand comfortably with your back against a wall. The distance between the wall and your head is the ideal compressed pillow thickness.
• Try to keep your bedroom quiet. Having distracting noises that startle you can keep you awake.
• Try sleeping with an open window. Fresh air on a cool night can help you to relax.
• If you are struggling to sleep due to changes in your sleep cycle, try taking melatonin before you go to sleep. Continue this routine for a few days, or as instructed on the back of the medicine bottle.

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• Try visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
• Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
• Don't do anything stimulating. Don't read anything job-related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
• Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
• Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.

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10. Reduce Screen Time Before Bed
9. Exercise to Enhance Sleep
8. Eat to Enhance Sleep
7. Master the Power Nap
6. Avoid the Soul-Shattering Alarm Buzzer
5. Solve Problems in Your Sleep
4. Beat Insomnia with Visualization
3. Shortcut a Long Nap with the Clattering Spoon
2. Take a Caffeine Power Nap
1. Teach Yourself to Lucid Dream

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1. Consume 150-250 calories of low-glycemic index foods in small quantities (low glycemic load) prior to bed.

2. Use ice baths to provoke sleep.

3. Eating your meals at set times can be as important as sleeping on a schedule.

4. Embrace 20-minute caffeine naps and ultradian multiples.

5. Turn off preoccupation with afternoon closure and present-state training.

Via fourhourworkweek