Do you need help sleeping? I am here to give you some suggestions.

First of all, following a regular sleep schedule will be very beneficial if you need help sleeping. Also, try not to take long naps during the day, because this can make you less sleepy at night. A so called "power nap" that lasts about 20 minutes should do the trick. Also, try to get some exercise at the same times each day, but not too close to bed time. Exercise a few hours before bed can be relaxing. Exercise too close to bed can keep you wired.

If you need help sleeping, watch the foods you eat. Drinking beverages that have caffeine in them late in the day is a bad idea. So is alcohol consumption. Forget what you have heard about a "nightcap." Even a small amount of alcohol can impede your rest. And smoking is a stimulant as well that can keep you awake.

Conversely, there are foods you should consider before bed in order to get more sleep. This includes a warm beverage as well as some crackers. The best food might be turkey, because of the tryptophan it contains. Milk helps too, though the temperature does not really matter.

The environment in your bedroom is a big key for sleeping. Keep the room as dark and quiet as possible, and also make it well ventilated. And only use the bed for sleep or sex. You want the bed to be a signal to your body that it's time to sleep.

If you need help sleeping , there is a whole list of things you can and should try. They are all listed in the book Stop Insomnia, which you can access here