Chamomile tea is really relaxing, In fact, if you go to your local grocery story you can find lots of teas titled “bed time tea” or “sleepy time tea” they have relaxing herbs in them such as chamomile. You can also go to bath and body works and find essential lavender oils that you can put on your pillow and they relax you. When you go to bed clear your mind and picture a clean slate, dont let your mind be crowded by everything that has happened during the day and everything your thinking about. Good luck!

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http://www.lucidology.com/

there they have some stuff on sleeping. BE WARNED they are trying to sell you stuff, but if you watch their videos, and read some of the free material, it will help. (it helped me) they dont send you that much spam if you enter in your email, i’ve only gotten like four emails, one or two times a week.

also…

*Cut out caffeine
Caffeine can have a pronounced effect on sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine.

Avoid sweets
Although sugar can give a burst of energy, it’s short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.

Eat foods that help you sleep
Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Carbohydrate snacks such whole grain crackers before bedtime may help to promote sleep. Just be sure to stay away from sweets.

Eat magnesium-rich foods
Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. It has also been use for people with restless leg syndrome.

Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains.

*Relaxation Techniques

Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:

Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves–you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.

Relaxation Response – A mind/body technique based on the principles of Transcendental Meditation. Learn how to elicit the relaxation response

Mindfulness – A type of meditation that essentially involves focusing on your mind on the present. Learn mindfulness.

Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you’ve never tried yoga before, not to worry. There are many gentle yoga styles to choose from.

Progressive Muscle Relaxation is a promising natural remedy for sleep. If you’ve never tried a relaxation technique before, this technique is easy to learn and simple to master.

if you have an iphone or ipod touch, get the ambiscience (by tesla software) apps. they have isochronic and binural beats to help induce sleep. i think that they really work! if you don’t, then find ones like them.

*a lot of this stuff is mentioned in the lucidology videos* hope it helps!

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