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Why You Should Drink Warm Milk. It has been known that drinking warm milk 15 minutes before bed can help soothe your nervous system.

The Benefits of Taking a Warm Bath. A great way to help you relax your body is taking a warm bath. Don’t exhaust it however. Staying too long in hot water can drain your body of vitality. Throw in a cup of baking soda or bath salts to drive the toxins out of your body.

Eat a Bedtime Snack. Helping us to sleep better are foods with large amounts of the amino acid called L-tryptophan and this is according to a study. This includes eggs, cottage cheese, chicken, turkey, cashews and warm milk as I talked about before.

In General, Avoid Caffeine, Alcohol, and Tobacco. There are many people who think that coffee is the only beverage that has caffeine. Not true. Non-herbal tea such as black tea, Cola beverages and even chocolate are high in caffeine. According to research, alcohol can in fact upset sleep. The same also goes with Tobacco.

Sleep on Your Back. Some people sleep the opposite way. Sleeping on your stomach causes pressure on all of your internal organs. A stiff neck can also be caused by this. Try sleeping on Your Back. It is the best sleeping position to allow your internal organs to rest properly. If you are used to sleeping on your side though, sleep on your right side and not your left.

Sleeping in a Well Ventilated Room. For sleeping, the optimum temperature is a room temperature between 60-65 degrees in Fahrenheit. Use more or fewer blankets to adjust your body to the room temperature.

Try to Drink Some Herbal Tea. If you have to avoid drinking Warm milk or any other dairy products, try a cup of herb tea (chamomile, catnip, anise or fennel tea). This will help you sleep better.

Getting Some Exercise During the Day. White collar workers (office workers, non-manual workers) are more known to have insomnia than blue-collar workers, who get physical exercise during their work. Before going to bed, about 15 minutes of exercise or at least 30 minutes will give your body work and oxygen it needs to get your body to relax and sleep better.

Avoid Naps. If you take naps, then try to skip them. If you can’t get yourself to sleep at night, naps will stop you from sleeping properly. By skipping naps your body will be tired to fall asleep at night.

Have You Tried a Reflexology Technique? Toe Wiggling. Lie on your back and for about 12 minutes, you can wiggle your toes up and down. This will relax your body, both inside and out. Channels of energy that are treated by acupuncture are called “meridians.” The meridians in your feet connect with every organ and every part of your body. Helping to bring out a relaxing energy within your body is toe wiggling.

There they are, the top 10 ways to help you fight insomnia. Have a good night’s sleep!

Communication skills and the latest research in neuroscience reveal a clear cut set of tools that will multiply your effectiveness in every area of life.