While waiting in an office, I read an article that gave these tips of getting a sounder night's sleep. Sorry, I did not write down the source.
1. Keep the room comfortably cool -- no higher than 70 degrees temperature in the room.
2. In your dark room hold up a hand, if you can see it, the room is not dark enough.
3. Hide your clock. Don't check the time it will cause you to take two times longer to fall back asleep.
4. Count backwards from 100 to relax. (I have tried this and it works.)
5. Go for an evening walk for at least six blocks. You will fall asleep 33% faster.
6. Enjoy ice cream or any other calcium rich food (a glass of milk) before retiring.
If you have to, get up for 20 minutes, read until you feel sleepy again. Don't turn on bright lights or the TV, computer or listen to loud music.
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