- 1). Get out of bed if you can't sleep. Lying in bed sleepless will only make you more stressed.
- 2). Read or perform a light chore until you feel sleepy. Then try to go back to sleep - or, if you're feeling stressed or agitated, try some relaxation techniques.
- 3). Relax by listening to soft music or a meditation tape. Do yoga or gentle stretching.
- 4). Take a hot bath with aromatherapy soaps. Keep the lights dim. Bright light will make you more alert.
- 5). Try an herbal sleep remedy to induce sleepiness. Valerian, chamomile, catnip, lavender, lime flower, passion flower, hops or skullcap can be taken in tea or capsule form.
- 6). Snack on foods high in tryptophan, an amino acid that can help you relax. These include turkey, bananas, figs, dates, milk and tuna.
- 7). Essential oils can also help you relax. Add six to eight drops of lavender or marjoram to a bath, or put four drops of oil on your pillow.
- 8). Return to bed once you're feeling sleepy and relaxed.
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