Stop eating two or three hours before bedtime. It’s also best not to eat a huge meal at night. Trying to digest food while lying down will make it more difficult to go to sleep. It may also upset your digestive tract, which will cause you more problems. If you must have a snack, warm milk or foods high in trytophan (like turkey, cashews or yogurt) are a good choice. It’s best to stop liquids before bedtime so you don’t wake up to use the bathroom when you should be sleeping.

Establish a circadian rhythm. That means always going to bed at about the same time, even if it’s luau night at your favorite bar. And it means getting up at the same time every morning, including your day off. Your brain learns your bodily habits and adjusts to them. If you regulate your sleep schedule and avoid taking naps during the day, you should eventually find yourself getting sleepy around your usual bedtime and waking up only when you want to in the morning.

Avoid foods and beverages that contain caffeine, which is often used for its ability to keep you alert during the day and, if possible, don't eat a large meal before bedtime. After eating your evening meal and/or snacks, try to allow at least 2 ½ to 3 hours o pass before you go to bed. The digestive process can take up to five hours and can interfere with sleep.

Other sleeping tips are about keeping out from sleeping during the day. This will bring your body clock into confusion and you will definitely not sleep at night any more. Alcohol or caffeine should be reduced when thinking of going to sleep. Even though some might say alcohol acts as a sedative you should know that it will finally interrupt the normal sleep patterns and insomnia will install sooner or later. Smoking is also a factor held responsible for sleeping trouble so try not to smoke before bedtime.

Avoid stimulants like caffeine (found in cola, tea and chocolate) and excessive sugar. Certain medications like sinus pills and diet pills speed up the metabolism and can keep you awake long after they’re taken. Check with your doctor or pharmacist about any prescription drugs you are taking as there are many that can interfere with sleep. Nicotine products should be avoided close to bedtime as these can help you stay alert too.

Make sure to check out the obvious like your mattress to see if it's too hard, too soft or lumpy. If you can go without sleeping pills try to do so. It's always up to you to make the right best decision for you about your body.