Keep your bedtime and waking time consistent from day to day, even on weekends. Stay active You may be afraid of falling asleep simply because you know that you’ll be tossing and turning for hours on end or waking up at 2 in the morning. It is often enough to change the habits that increase insomnia to completely overcome insomnia. A study published in the Journal of Alternative and Complementary Medicine examined the effectiveness of using lavender essential oil before bed and using other sleep hygiene strategies compared to simply using the sleep hygiene strategies.
Gamaldo recommends warm milk, chamomile tea, and sour cherry juice for patients with sleep disorders.