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It is 11 pm.  You’re still up.  Maybe browsing your favourite website or watching your favourite late night show.  Maybe you have stumble across this site which has a lot of good information: www.how-to-fall-asleep.info.Your eyes are getting heavy and you’re feeling all sleepy.  However, your eyes just wouldn’t close, or at least your body won’t continue work its way to a good night sleep.  This goes on every single night of the week and you go through the same dilemma each morning still feeling tired and all.  It’s apparently a serious case, and you know you are missing those zZzz’s.  So how to fall asleep with a stressed and overloaded mind?  De-stress and wind down.

Yeah, whatever new stuff you try tonight won’t change a fact that you’re sleep deprived yesterday.  But you can always de-stress yourself today so as to give yourself the relaxation it needs tomorrow.  Need new ideas to wind down?  Here’s a brief list of what to do:

First of all, you need to slow down your pace.  Yep, whatever you’re doing, pause and decelerate a little.  Let go of things that actually “accelerates” your life.  Internet, social media, mobile phones, and television – give it all a break (in this case, you may actually want to print this so you’ll remember while you’re off the computer).  Go back to basics.  Try reading or maybe listen to slow and classical music.  It helps, seriously.

Eat foods that can encourage sleep, maybe a bowl of cereal or oatmeal.  Yeah, just moderate and healthy stuff like that.  Or drink warm milk, since it contains tryptophan to foster sleep.  But here’s the trick, dim the lights after eating (or maybe while if you can eat with fewer lights).  You know that darkness actually causes the body to believe it’s bedtime, right?  So that’ll work.

Exercise.  Yep, keep it brief but meaningful.  It boosts both psychological and physical changes in mood and temperature, encouraging your body to sleep.  However, make sure the exercise is done at least three hours before bedtime, giving ample time for your body to cool down.

The next is an optional one or at least on a case-to-case basis.  Warm showers.  Take these 90 minutes before bed to relax your skin and improve circulation.  Its effect is actually a little bit like the effect of exercise, but then, you have to make sure that your body had already rested for some time after coming home from work.

Pimp your bedroom to be a bedroom.  Nowadays, bedrooms are not bedrooms anymore.  Make the ambience a place you want to sleep at.  Dim the lights, use dark and thick curtains as possible, and the room temperature must be suitable for sleep. Change your bed, bed sheets, and pillows.  And again, no work items at the bedroom!

Create a “sleep routine”.  Do things routinely every night prior to going to sleep.  Go to bed and get up the same time each day, so again, your body will know to sleep when it’s time to sleep.  Follow this even if you’re not at home.  Just don’t take naps before bedtime, or else falling asleep for the night may get delayed.

That’s just some few stuff you can do to wind down and be able to get a good night sleep.  However, if all else fails, consult your doctor as being unable to sleep every single night is already a disorder, and you might need to take treatments for it.