Try this out,
First, don’t take naps can help you to sleep better at night. This is good because you won’t be so alert and energetic when it is time for bed. If you really can’t get through the day without a nap, sleep less than one hour, before 3 pm. By avoiding from sleeping too near the evening, you can find it easier to sleep during the night.
Secondly, develop sleep rituals like reading books or listening to soothing music allows you to fall asleep easier. It is important to give your body cues that it is time to slow down and sleep.
Thirdly, have a light snack before bed can let you sleep better when you are in bed. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Take dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
Next, take a hot bath 90 minutes before bedtime to raise your body temperature before sleeping. A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.
With these few ways, you can knock your consciousness into dreamland in just a blink of the eyes.
http://www.youtube.com/watch?v=xmgNLrvW-94
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