Hello...
1. Sleep schedule. If u all have sleep problems,
it could be due to irregular schedule. Sleep early n wake up early.
No matter if u sleep well or not, always wake up early, no matter
how hard, and go to bed early too. It will be hard in the
beginning. But after few days, ur body should get the rythm and
u'll be able to sleep well.
2. Ritual. Before going to bed, do a ritual.
Ritual means a set of habits to make ur mind recognize that u'r
switching off and going to sleep. It could be changing into a
pyjama, or brushing ur teeth, or praying, or listening to the same
soft music. Do these habits every night and make it a ritual, and
go to bed immidiately. Don't take up an 'active' ritual such as
reading or playing games, coz these work the opposite.
3. Self Hypnosis. For more help, try
self-hypnosis. Convince urself that u'r sleeping and tired. 'When I
count to three, I will get sleepy'. And, 'Now, when I count to
three, I'll get sleepier'. And, 'When I count to three, Im in a
calm peaceful place and I fall into deep sleep.'
4. Block noise, light, etc disruptions. If u
can't, get an eye mask and ear plugs.
5. Herbs. If all these fail, take melatonin or
herbs, or combo. Beware that these have 'side effects' such as
inconsistency (some days dont work so well), tolerancy (after some
time need to take more), dependancy (if u stop suddenly, cant sleep
again). Don't ever increase ur dose and after some time reduce it
gradually.
6. Doctor. Totally unadvisable coz u'll be given
sleeping pills and definitely u'll have a new problem in ur hand.
Just go to have a physical check to make sure it's not a problem
with ur body, decline any offer of pills and do the above steps
instead.
