I've put together this list of tips for falling asleep. Which of these work for you? Do you have other tips to add in?
* keep the room cool
* take a hot shower / bath beforehand. It then makes the room seem cool.
* eliminate allergens / get a fresh pillowcase. I have to be sure to wash them with non-allergenic / non-bleach detergent to sleep best. I switch out the pillowcase even when I'm not ready to switch sheets.
* white noise helps. I run an air filter in my bedroom. Some people have apps on their phones that have a wealth of noises to choose from.
* make it *really* dark or wear an eye mask. I have double shades on my windows, and curtains too. I also cover up or turn off any glowing plugs or clocks. I keep my watch by my bed which is push-button to light up, if I need to know the time.
* avoid caffeine / chocolate / alcohol beforehand
* avoid glowy devices & TV for an hour beforehand. Light on your eyes causes melatonin not to be produced, because your brain thinks it's still daytime. So your brain needs that dark to start preparing for sleep.
* lavender as a scent can help bring on sleepiness
* chamomile tea is also known to help here
* keep a journal by your bed, with a glowing-pen. This way you can write without turning on a bright light. Here's an example if you haven't seen one -glowy pen
This way if you have a thought that's stuck in your head, you write it down and then promise yourself "I'll deal with it when I wake up". Any time the thought circles back again, promise yourself you'll deal with it later. This is a training process. The more you do it, the more it works. So don't be frustrated if it doesn't work the first time, or second, or tenth. Keep at it. The training is key, and it does get better over time.
* exercise. I know we can sometimes tend to avoid exercise. But it really does help the body sleep MUCH more easily. Find something you love to do. Dance with your Wii. Go for a lovely walk in nature. Play with your pets. The more you do it, the better you'll sleep.
* remove stress from your life.