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How to get more Sleep

• Caffeine: Avoid all caffiene 6 hours before bedtime.  It can be found in tea, chocolate, soft-drinks, and many over-the-counter medication.
• Nicotine: Though it may seem relaxing, it is a central-nervous system stimulant.
• Eating: A light snack at bedtime may help sleep, but lots of food can hinder. Injest milk, carbs, but avoid nuts, beans, cheese,veggies, fruit, and high-fat snacks.
• Exercise: Regular exercise helps with sleep (especially during late afternoon), but avoid exercise within 2 hours of bedtime.
• Alcohol: Avoid this after dinner because it produces lighter and more fragmented sleep, even though it may seem relaxing. Especially wine.
• Sleeping Pills: are effective only temporarily.  Studies show that efficacy lost after about 2-4 weeks of nightly use. Mostly indicated in severe and acute insomnia.
• Lavender: add some lavender to your room. (article)
• Light: helps restart your body clock to its active daytime phase, so get some light, outdoors or in if you have to, when you wake up.
• Showers: tend to wake people up, so avoid these in the evening.
• To Do Lists: Keep a pad and pen by the bed to jot down things on your mind, then let it go.
• Stretching and Relaxation techniques: before bed can help induce sleep
• White Noise: drowns out ambeint sounds, like rowdy hallways or a studying roommate. You can use a Sound Screen, or a simple electric fan, like this one.
• Attitudes about sleep: are very important.  Try not to worry about not getting sleep, since that will make you more anxious.  Don't panic after a sleepless night.  Be flexible with your expectations (like getting 8 hours a night, or falling asleep in 5 minutes); sleep patterns vary among individuals.

Self-management Program for Overcoming Insomnia (which requires time, patience, effort, practice, and compliance to the guidelines.  Your sleep may get worse the first few days, and you may feel exhausted in the morning.  Do not be discouraged.  With time and practice, the benefits will become evident, especially in a few weeks).

1. Get in bed only when drowsy.
2. Try not stay in bed awake longer than 10-15 minutes (this included awakening in the middle of the night).  Instead, get out of bed and engage in some quiet and relaxing activity.
3. Repeat step 2 as often as needed. The goal is to associate your bed with falling asleep quickly.
4. Set alarm and get out of bed the same time every morning, including weekends, regardless of how much sleep you got.  This will help yor body acquire a consistent sleep rythym. 
5. Try not use the bed for anything else other than sleep, or sex (e.g. no reading, watching tv, video games, studying, talking on phone, etc).  The goal is to reinforce the bed as a cue/stimulus for sleep. 
6. Napping: daytime napping of no more that 1 hour is optional, but not recommended, and try not to nap after 3 pm.