Been there also. Here's my doctor's recommendations:
- Huge --> Eliminate stress (easier said then done in the real world)
- Don't exercise a minimum of 4 hours before bed
- Avoid caffeine for 4 hours before bed
- Avoid any intense mental activity (computer games, thought provoking TV, conversation, newspapers or books, etc) for 1 hour before bed
- Avoid food for 2 hours before bed
- Try to anticipate and complete those unresolved items that you think of in the few minutes just after going to bed
- Make sure your bed and pillow are comfortable
- Open a window and air-out the room a few minutes before sleeping. Don't let it get too cold.
- Eliminate ill-regular noises (i.e. dog barking) - you can buy a white-noise generator if needed
I did a bunch of research and found this worked for me:
1) Human body responds to darkness and quiet, by lowering your heart rate, deepening your breathing, lowering your mental "sharpness" and overall creating a relaxed state. Turn the lights down/off 30 minutes before you sleep and keep warm, especially your feet.
2) Read a pleasant book or watch a relaxing show (for me Seinfeld)
3) Try to keep to a routine - the body likes to sleep on a schedule.
4) Try a SHORT nap during the day. I don't know why, but everything I read said it aids a good nights sleep.
Lastly, if the problem lasts for a few weeks, go see a doctor. There may be something else going on and it's always best to get checked-out. Personally I hate pills, but sometimes they can help you get over a hump in your life or give your body a chance to get back in a rhythm.
Good luck!
