practice good "sleep hygiene".

i need some sleep. Ive been skipping it alot lately, usually staying awake until even 6 or 7:00 in the morning. some one suggested i come here and find tips, and i must say you guys have alot of them, and i will definately use them! I will definately have alot of work to do, cuz almost everything you have all said not to do is something in my daily routine, and things you say i should do are never done. got alot of work ahead of me, but i am definately going to try.

got some. I’ll keep you posted.

I found some of your tips helpful, fellow friend of Juan Valdez. Here are some more tips which my doctor gave me.

Exercise. Not getting enough exercise is one of the worst things an troubled sleeper can do.

Develop a bedtime routine.

Warm bath, yes; shower, no.

List “gotta do’s”. Keep a pad and pencil handy.

Gentle stretching before bed. Or practise relaxation techniques.

In addition to avoiding caffiene in the p.m., also avoid tyrosine-rich foods such as cheddar cheese, ripe avocado, red wines, esp chianti, and fermented meats like pepperoni.

Cut down on alcohol.

Warm milk has tryptophan which stimulates seratonin which is believed to play a key role in inducing sleep.

Cool rooms are best. 60 degrees or 16-18 Celcius.

I’ve dropped off of the caffiene lately as well. Exercise is next.