Start by taking a non-addictive sleeping pill around the time you feel that you want to go to bed. Like Tylenol PM or something. Also when you go to bed, don't read or watch TV first, train your body that the bedroom is a place for sleep and don't distract yourself with TV or a book. Take the pill, relax and eventually I imagine your body will get used to sleeping at or around the same time every night. It may take a few weeks, so don't get discouraged.I'm naturally a night owl %26amp; am trying to get up earlier and go to sleep earlier. Suggestions/advice welcome!
Check out my wiki answer on sleep solutions at http://joy-sleepsolutions.blogspot.com.
I think it's a matter of ';practice makes perfect'; - meaning if you continue to go to the bed a preset time (earlier) you'll better be able to get up earlier.
Your environment is helpful too - make sure your sleeping area is dark and quiet. Don't sleep with the television or music playing. If you find yourself waking during the night, stay in bed and think of peaceful things - not your schedule for the next day or chores that didn't get finished.
See the suggestions below:
Guidelines for better sleep hygiene
Sleep hygiene refers to habits and lifestyle that promote healthy sleep. Your health care provider will often recommend improved sleep hygiene.
Try to wake up at the same time every day, regardless of the time you went to bed.
Try to stay away from long daytime naps, but a brief regular daily nap may be helpful.
Exercise daily but not in the hours before bedtime.
Use the bed only for sleeping or sex.
Do not read or watch television in bed.
Do not use bedtime as worry time.
Eat a balanced diet with regular mealtimes.
Avoid heavy or spicy meals at bedtime.
Avoid alcohol, caffeine, and nicotine before bedtime.
Spend time right before bed relaxing and engaging is soothing activities.
Develop a routine for getting ready for bed.
Control the nighttime environment with comfortable temperature, noise, and light levels.
Wear comfortable, loose-fitting clothes to bed.
If unable to sleep within 30 minutes, get out of bed and perform a soothing activity, such as listening to soft music or reading. Avoid bright light exposure during these times.
Get adequate exposure to bright light during the day.
Weight loss may help overweight, habitual, loud snorers. Alcohol and sedatives before bed may aggravate snoring. Also, avoid sleeping on your back. Taping a tennis ball to the back of your bedclothes may prevent you from sleeping on your back.
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