Avoid Noise or Light
Keeping your bedroom quiet and dark will help a lot. Distractions caused by light or noise will make it hard for you to sleep. You may consider using a low-volume white noise producer to cover animal noises and other irregular sounds. Do not keep lights on while sleeping because light can halt the production of melatonin, the hormone responsible for making you feel sleepy. If you have been using tablets, smartphones or even bright electronic alarm clocks at night, stop right now. Regulate Your Room Temperature
You cannot sleep when the temperature in your room is not comfortable. Use a thermometer to know the temperature in your room and bring it to normal using a fan or heater. Most people sleep well when the air temperature is around 68-72 °F (20-22.2 °C). It is difficult to sleep in temperatures above than 75 °F (23.9 °C) and lower than 54 °F (12.2 °C).
Adjust Your Bedding
If you cannot sleep due to body aches, you may want to change your pillow, mattress or other sleeping materials. Something that works for one person may not work for others. Therefore, you should keep trying until you find something that keeps you comfortable. You may also consider placing a small pillow under your lower back to deal with back pain. Opt for a memory foam mattress, especially if your current mattress is too hard or too soft.
4. Eat Certain Bedtime Snack
While looking for how to make yourself sleepy, try small bedtime snacks to avoid starving in the midnight. Yogurt or milk proves quite effective to help you feel sleepy, but do not try it if you are lactose intolerant. You can try other bedtime snacks though, such as tuna, peanuts or oats. Avoid large meals too close to bed though.
5. Try the 4-7-8 Technique
The technique is quite simple and involves touching the ridge of tissue right behind your top front teeth with your tongue. While doing it, exhale completely and then change your breathing pattern according to the following instructions.
Take a deep breath through your nose. Do it slowly for a count of four.
Hold your breath and count up to seven.
Exhale through your mouth for a count of 8. Be sure to make a “whoosh” sound.
Repeat thrice.
The technique increases the amount of oxygen that gets to your parasympathetic nervous system. Counting throughout the process will also distract your mind and release stress.
6. Do Intense Exercise
Engaging in some intense activities will make it easier for you to go to sleep at night. You need to exercise until you reach the point of exhaustion. This works amazingly well to induce restorative sleep. How much exercise makes you feel exhaustive depends on your capacity.
7. Drink Warm Beverages
A glass of warm milk before bed works great for many while others may love drinking herbal tea before bed. Chamomile tea is a great choice that helps treat insomnia. Ginger, lemon and raspberry are all quite effective as bedtime beverages. Do not drink caffeinated beverages in late afternoon or close to bed because caffeine creates a stimulating effect that stays with you for 7-8 hours.
8. Squeeze and Relax
One way to make yourself sleepy is to relax all your muscles. Lie on your back and take a deep breath through your nose. Starting from your toes, squeeze every muscle one by one while making your way up to your neck. Be sure to tighten your buttocks, thighs, arms, chest, belly and shoulders to feel relaxed.
9. Find Your Trigger
Develop a habit to signal your brain that it is time to sleep. You may listen to music or read your favorite book before going to bed. Repeating the same activity every night will turn it into habit, which will also make your body to associate it with sleep.