Turn off the WiFi at least one hour before bedtime ... gasp, I hear you cry! Yes, this really does help, staring at screens leading up to bedtime is not conducive to a good nights sleep. And if you're looking at your phone for long periods of time you need to consider that it is emitting a hazardous kind of EMF (electromagnetic field) close to microwave radiation. It oscillates at a high frequency and stops your brain from resting, and therefore, you from sleeping.
All electrical equipment emits a certain magnetic field, so it may even be worth considering getting rid of that digital alarm clock, which is pretty much always within a couple of feet of your head, and resorting back to the lovely old fashioned alarm clock, that, these days are available without the annoying tick-tock.
tip number two
Turn those lights down low. Light really does have a profound effect on our sleep. Early in the day, light is essential for a bright and alert body and mind. It encourages wakefulness and feeling energetic. But, bright house lights in the evening and night will encourage the body and mind to remain alert and awake when it should be time to rewind and relax.
Too much light exposure can alter the bodies internal clock - the biological mechanism that regulates sleep-wake cycles. Melatonin is a hormone produced in the brain's pineal gland, and is often known as the "sleep hormone" or "darkness hormone". This is the hormone we need to encourage to come out and play, it signals sleep by sending a message to the brain that it is time to rest. This signal initiates the body's physiological preparations for sleep - muscles begin to relax; you naturally start to feel tired and your body temperature drops. Melatonin levels start to rise in the evening as light begins to fade and continue to rise throughout most of the night. So as evening approaches, give your melatonin an even better start by switching off main lights in the house and use lamps with soft lighting bulbs, and note the difference in how you are feeling.
tip numbers three - eight
Essential oils: these can be soothing and calming. Try diffusing one or two drops of lavender oil, and no more than two drops or it may have the opposite effect.
Exercise: many studies have shown that exercising, even for a short period of time a day, can lead to more restful sleep. A brisk walk for ten-twenty minutes is invigorating and other benefits include - lowering blood pressure, burning off calories and it is the best way to increase calcium count in your bones! What's not to like?
A cup of warm milk: some people swear by this and the reason being is that milk contains high levels of a natural sedative tryptophan.
Avoid a large evening meal: eating a large lunch and then a light evening meal, at least three hours before bed is preferable. Eating late at night means your body has to spend time processing the food in your stomach and this will keep you awake.
Avoid tea and coffee: if you're sensitive to caffeine then it's probably best to avoid from early afternoon onwards. Try a calming herbal tea, such as lime flower or lemon balm.
Warm bath: a long soak in a warm bath in the evening - what can be more relaxing? And you could pop in a couple of drops of that lovely essential oil lavender. Chamomile is particularly lovely in the bath, especially for children, again, only use one or two drops in a big bath.
and last, but by no means least - homeopathy
If your sleep problem has been going on for a long time and is therefore chronic, then it is best to get in touch with a homeopath and have a full consultation.