1. Count sheep or anything else that interests you

2. Reduce caffeine before bed

3. Take a hot bath or shower

4. Don’t exercise about 4 hours before bed

5. Reduce the lighting in the room

6. Read a boring book

7. Eat carbohydrates, bananas, peanuts, and figs, and milk-based drinks. They contain tryptophan which is a precursor for creating melatonin.

8. Remove all mind-stimulating electronic devices (ipod, ipad, laptop, tv etc.) from your bedroom.

9.  Wear comfortable clothing

10. Dont take naps throughout the day

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