Stop thinking about how you can not sleep...you can not sleep and you can not sleep. Repeat the affirmation to yourself. I am relaxed. I am relaxed. I am relaxed.

Do whatever makes you feel bored and want to sleep such as read a textbook, watch a dull video or listen to boring music.

Taking a nap will interrupt your real bedtime. If possible avoid naps and sleep only when you feel sleepy or nap before 3 p.m.

Make your bedtime and wake up time the same everyday. This way your body will know when its time to sleep.

Being hungry may be another reason that you can’t sleep. Having a light snack, warm milk or chamomile tea may help you get sleepy.

Drop essential oils such as Lavender or Chamomile in the hot bath. Taking a hot bath helps you relax your tense muscles and help you feel sleepy.

Sleep masks and ear plugs are good devices to block light and noise which bother you to sleep. Use these devices to help you sleep deeply and quietly.

The sad or negative stories may stay with you and you may start to worry about what you heard.

The caffeine may keep you awake.

Some sugar deserts such as chocolate ice cream may keep you stimulated til past midnight.

Vitamins and other supplements are best when taken early in the day. The positive effects of the supplements may keep you energetic when you should be sleeping.

Visualize yourself going down a set of stairs. Count yourself down the stairs. Start with 100, 99, 98, 97, 96...

Morning and afternoon are the best time to exercise, but not before bedtime. It may keep you too stimulated to sleep.