Firstly, alcohol, tobacco and exercise will all stimulate you and keep you awake and alert so try to avoid these three no no’s for at least four hours before bedtime. However, excercising during the day is an excellent way to encourage sleepiness at night.
Dr Dillner says it takes less that 20 to 30 minutes, but don’t by any means expect to fall into a deep sleep as soon as your head hits the pillow. You’ll only become frustrated if you try and force yourself to sleep so just let it happen naturally.
Remember your bedroom is for sleep and sex. Working in your room, watching T.V, reading emails or playing a games console will not create the calming atmosphere of sleep that you need.
It sounds obvious but be comfortable. Make sure your bed is fit to sleep in with nice sheets, check you have enough pillows or get rid of some if there are too many. Make sure your room is not too hot or too cold, too light or too noisy. If you need to take steps such as buying black out blinds and wearing ear plugs then you will definitely notice a difference in the quality of your sleep.
Wind down before going to bed. Encourage yourself to get into a routine of ether having a bath or shower at roughly the same time each night, taking off your make up and getting yourself prepared for the next day. All this will help your body prepare for and expect bedtime. Waking up the same time each morning will also help.
In the event your having a sleepless night then try not to worry. Instead of lying there becoming annoyed get up, get out and wonder around outside your bedroom. Maybe have a glass of water and then get back into bed when you feel ready.