Tips for better sleeping?!

Tips for better sleeping?

I know of some, but need more because I still have trouble falling asleep most nights, and do not feel refreshed when I wake up.

-Use bedroom only for sleep/sex
This one is impossible for me because I live in a two room apartment for school! So my bedroom is half of my place!

-No caffeine 6 hours before sleep
This one is easy for me

-Exercise during the day, but no less than 6 hours before bedtime
This is also easy, as I exercise earlier in the day when I can

-No meals right before bed
This is a little hard for me because it's harder for me to go to sleep hungry than it is full

-Do not drink anything an hour before bed
This is also hard because I'm used to drinking water all throughout the day, but I've learned to stop

-Keep bed time/rise time hours consistent
This is hardest of all for me, because I'm a college student with a part time job with bad hours and my friends are crazy

-No TV before bed
Another tough one for me because I love to watch TV while laying down to get tire

1 week ago
Some others I can think of...

-Keep room dark and cool
-Keep bed made and sheets clean
-Read before sleeping


I try all of these and still have so much trouble sleeping.

1 week ago
I take a multi vitamin every day...salmon oil too.

1 week ago
I already take an herbal supplement called Schizandra Dreams that contains valerian root. I do not take it every night because I get tolerant with it but sometimes I feel very tired after about 20 minutes and almost fall asleep but then it wears off and I can't get back to sleep. It's like too weak for me or something.

Crunch on some walnuts before you want to fall asleep. This will raise your melatonin levels (higher melatonin levels are what help you fall asleep). Light also decreases your melatonin levels so make sure your room is as dark as possible. This means no night light, blinds closed and throw a shirt over your alarm clock to block out the light from the clock. If you have noisy neighbors try buying some ear plugs. You need wax ear plugs for them to really work. Putting paper in your ears won't block out any noises because the noise just travels through the paper.

The light from a TV can raise melatonin levels and this is why the experts say it is bad. I sometimes can fall asleep with the TV on--and so can a lot of people--but I agree that a pitch black room is the best environment to sleep in. Eating regular portions is good too. When we under eat our bodies don't secrete enough of the enzymes that help us sleep. If you pig out one day and then don't eat enough the next day you will probably have trouble sleeping. I've heard that it is actually good to eat a small meal before going to bed.