1)Set the Time : Pick a regular time to go to sleep. Try not to change that schedule as much as possible. Keep it to the night, and leave out about 7 hours for sleep. During the sleep at night, growth hormone (GH) is released, important for children for growth and for adults for immunity and well being.
2)Set the Place : Make the place you sleep a comfortable one, with not so much clutter. The area should be calm and soothing to the eye devoid of sharp colors and strong odors. The place should not overwhelm the senses.
3)Set the Light : Dim the light so it is soothing for the eyes.
4)Set the sounds : Tone down the sounds as much as possible and if you need some sounds use calm and relaxing sounds like nature sounds, etc.
5)Don't take Stimulants : Better not take stimulants containing tannin and caffeine closer to the time you go to sleep. (eg: coffee, tea, chocolate)
6)Regular Exercise : Exercising regularly helps to circulate the blood better to the brain and the exhausted system is ready for sleep.
7)Have the Meals 2 hours Before : If you take the meals 2 hours before, rather than just close to the meals there is better circulation to the brain after two hours. Better circulation during the sleep helps better synthesis of neurotransmitters during the sleep.
8)Don't watch TV, laptops while at Bed : This keeps the brain more stimulated during the time you trying to go to sleep. This reduces the chances of going to sleep.
9)Don't Force it : If you force yourself into going to sleep, then there is less chance of achieving sleep.
10)A Glass of hot Milk and a Book before sleep : This can be done before going to bed and not while at bed. It helps the brain to drift into a soothing sleep.
11)Counting Sheep : This is the use of a leading and pacing technique or vivid imagery, to dose yourself into a calm sleep.
credit goes to Dr.Dinusha
2)Set the Place : Make the place you sleep a comfortable one, with not so much clutter. The area should be calm and soothing to the eye devoid of sharp colors and strong odors. The place should not overwhelm the senses.
3)Set the Light : Dim the light so it is soothing for the eyes.
4)Set the sounds : Tone down the sounds as much as possible and if you need some sounds use calm and relaxing sounds like nature sounds, etc.
5)Don't take Stimulants : Better not take stimulants containing tannin and caffeine closer to the time you go to sleep. (eg: coffee, tea, chocolate)
6)Regular Exercise : Exercising regularly helps to circulate the blood better to the brain and the exhausted system is ready for sleep.
7)Have the Meals 2 hours Before : If you take the meals 2 hours before, rather than just close to the meals there is better circulation to the brain after two hours. Better circulation during the sleep helps better synthesis of neurotransmitters during the sleep.
8)Don't watch TV, laptops while at Bed : This keeps the brain more stimulated during the time you trying to go to sleep. This reduces the chances of going to sleep.
9)Don't Force it : If you force yourself into going to sleep, then there is less chance of achieving sleep.
10)A Glass of hot Milk and a Book before sleep : This can be done before going to bed and not while at bed. It helps the brain to drift into a soothing sleep.
11)Counting Sheep : This is the use of a leading and pacing technique or vivid imagery, to dose yourself into a calm sleep.
credit goes to Dr.Dinusha
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