If only I knew the answer to that question.
Quick sleep is hit or miss with me usually.
I guess these factors could help:
-Don't eat anything after 3 hours before going to sleep
but don't go hungry either. (If you're still hungry, a small carbohydrate-rich meal might be a good idea.)
The same should go for drinking except, 3 hours might be a bit too long, I guess maybe
an hour or two before sleep, drinking should be fine but I'm just guessing.
-Avoid protein rich foods towards the time going to sleep. (Proteins release energy slower than carbohydrates.)
-Go to sleep early! I know I know, it's obvious. But if sleeping patterns are consistent
and good to begin with, there should be no reason not to get to sleep
but it can be difficult to get to sleep if you're stressed or didn't much sleep the night or two before
but short naps in the day may help.
-Stop using the computer/tv maybe an hour or so before sleep.
-Minimise light intensity in the room, so keep it as dark as possible.
A blindfold might be useful. (Although can be irritating but maybe not as much as that
annoying blue light of the early morning.)
Light reduces the production/release of melatonin which is an endorphin/chemical in the brain
that helps you go to sleep so minimising the light can increase the production of melatonin.
-Relax. Listen to slow music perhaps.
-Pretend you're sleep. It works sometimes. I think.
-Don't think. It only works SOMETIMES.
Creating a chain of thoughts or even repetitive thoughts (counting sheep is RUBBISH, IT'S JUST A LIE!)
I think is counter productive and does not help you get to sleep.
But sometimes, thinking about something you're interested/passionate about MIGHT
help but there are too many factors including biological factors
to give a '100% working for every individual recipe for a good night's sleep'.
-Sleeping in the fetus position might be helpful but not always.
So basically, curling up a bit.
-Getting more exercise, particularly cardiovascular exercise.
Running, for example.
-Don't exercise just before sleep because you'll get hot and sweaty which
will do anything but help you go to sleep, so do the exercise in the day and
maybe take it easy and relax in the night.
Hope that helps. Probably doesn't.
