If you are one of the many people who long for a good night’s sleep and find worrying about it makes matters worse, here are some suggestions from friends with experience.  None of the recommended remedies involve medication.

To help you relax

Make a list on paper of the things you need to do the next day before you go to bed, then you can relax your mind. Place the list, a pencil, and a flashlight next to your bed in case you need to add something.

Drink a cup of chamomile tea or lavender tea (no caffeine).

Read something unrelated to work for twenty minutes.

Get comfortable. Tell all of your bones to relax, then all of your muscles. Heat helps relax tense muscles, and a Maine Warmer microwave heating pad is perfect to take to bed as there is no worry of it overheating.

Practice stillness. Take a few deep breaths, don’t fidget and count your your normal breaths.

Pretend you are asleep or meditate.

Prepare your body for better sleep

Cut back on caffeine during the day. Its effects are residual.

Stay hydrated during the day. Cut back on fluids in the evening to minimize night-time trips to the bathroom.

Limit alcohol intake. Too much alcohol can lower blood sugar and cause restlessness.

Drink a glass of milk or eat a banana which might help blood sugar levels – especially when one is diabetic or hypoglycemic.

Make sure you are comfortable and that the room temperature isn’t too hot or cold.