Tips for Good Sleep

Good Sleep Hygiene

Find time for vigorous exercise during the day. A tired body and mind usually lead to the most restful sleep. Avoid exercise right before bedtime, however, since it can act as a stimulant.
Don't take naps during the day. Naps delay the establishment of a regular nighttime sleep pattern.
Avoid caffeine within 6 hours of bedtime, and perhaps altogether.
Think of sleep as recreation, and try not to get too upset about missed sleep. Each person's need for sleep is different. The loss of several nights' sleep has been shown not to impair test-taking abilities nearly as much as most people think it would.
Don't count the hours you sleep; Whenever you wake up reasonably refreshed, you have had enough sleep. Also, you may be sleeping more than you think. Sleep laboratory studies have shown that we all tend to underestimate the amount of time we sleep between awakenings.
Arrange for your bed to be a pleasant place to go to relax at night. Use it for sleeping - not eating, studying, or filling out your financial aid forms.
Establish a regular bedtime, and get up at about the same time every morning, whether you feel you have slept well or not.

Try some distraction and relaxation techniques.
Don't drink yourself to sleep Alcohol may make you drowsy, but the resulting sleep is not restful. If a glass of wine helps you to relax, there is no harm in that.
Try "grandmother's remedy" of warm milk. L-tryptophan, the amino acid milk contains, has been shown in laboratory studies to help people fall asleep. L-tryptophan is also available in pharmacies and health food stores; 1-2 grams taken 1 hour before bed is a natural and effective sleeping aid for many people with occasional insomnia. It is preferable to other over-the-counter medications, which may cause drowsiness but do not necessarily induce sleep.
Don't lie in bed when you are not sleepy. If you do not fall asleep within 15-30 minutes, get out of bed and read, watch TV or listen to music. Go back to bed only when you feel sleepy. If you do not fall asleep within 15 minutes this time, do the same thing again. Repeat this procedure until you fall asleep promptly. This can be a pretty tough regimen for a few nights, but it can break the mental association of bed with lying awake and worrying rather than falling asleep quickly.
Don't take prescription sleeping pills any more often than necessary, even if your doctor prescribed them to help you sleep. Sleeping medication is only for short-term, occasional use; the drug loses its effectiveness when the body becomes accustomed to it.

Stress is the most common cause of insomnia. If you feel that you are pushing yourself too hard, look into ways you can reduce and cope with the stress in you life. Again, CAPS' Online Anxiety and Relaxation Management Sessions may help.
If you don't sleep for a long period of time, if you still feel tired after trying these suggestions, or if you feel that emotional problems are making it impossible for you to sleep, you may want to consult an advisor, clergyman, counselor, psychologist, physician, or other helping professional for assistance in sorting things out.