Sleep is very important for physical and emotional well being. Lack of sleep can make you feel exhausted, irritable, and can also cause headache and stress. A sound sleep refreshes the mind and energises it.
To induce sleep, follow a daily sleeping schedule. Sleep at the same time and wake up at the same time. If there is a particular room or bed you sleep in, try not to change it. Change of place or position may not make you feel sleepy.
Keep distraction or disturbance to the minimum. Do not sleep in a place that is very noisy. Close the windows or door to reduce the amount of noise entering the room. Reduce the light entering the room by closing the curtains.
Close your eyes. Tell yourself that it is time to sleep now. Tell your mind that you are tired and you need to sleep.
Stop the mind from thinking about the work to be done tomorrow or any other problems, as it will keep the mind alert and will not allow you to fall asleep. Lie down comfortably. Wear clothes that do not restrict stretching. Concentrate on your breathing and restrict any body movement.
Repeat a soothing chanting or mantra or remember pleasant things. You can also listen to calming music or instrumental music or repeat a certain rhythm in your head.
If you feel sleepy while you read, arrange your bedding, make yourself comfortable and read. As soon as you feel sleepy, put down the book and switch off the lights.
Do not watch a highly exciting, violent or emotional serial/film before sleeping. It tends to hover in the mind. Watch something light and enjoyable.
Eat atleast 2 or 3 hours before sleeping. Do not drink tea or coffee before going to sleep. However, a glass of warm milk may just do the trick.