Tips and tricks to fall asleep and have a better night sleep

Get comfortable

In order to fall asleep fast, you need to help your body. When talking about sleep comfort we're actually referring to ambient temperature (between 60.8 and 68 degrees Fahrenheit or 16 - 20 degrees Celsius - anything outside that leads do sleep discomfort), body position (use the most comfortable position that you know works for you - avoid tall pillows as they may strain your neck ), and personal clothing (cotton pajamas, or nothing at all)

Adjust the lights to promote sleep creep

Optimally you'd sleep in total darkness, however since that is not always the case, try to turn away from any light sources (at least until you fall asleep), employ the usage of a sleep mask, and place night lights in the hallway if light is an element that brings you peace before falling asleep.

Turn down the ambient noise for little to no interference

It's best to use earplugs - period. Try replacing intermittent noises with a constant 'silent' one (like a fan); create a low-volume smooth music playlist and listen to it as the 'silent' noise; listen to natural ambient low frequency noises like raindrops, running water, waterfalls, wind.

Read a book by a soft light or watch a documentary

Focus your mind on only this one thing.

Breathing technique

6 breaths per minute in the following order: breath deep x 4, hold breath x 2, release deep breath pushing it all the way. Then repeat until you go to sleep.

Play a casual semi-boring game to speed up the sleep process

Solitaire, crossword puzzle or sudoku - nothing to engaging should do.

Sleep with a pillow or folded blanket between your legs

It helps the body reduce stress/pain and helps with the body's natural layout position, hence enhancing comfort and leading to a better sleep.

Mediate

Drink some 'calming effect' herbal teas

Watch what you eat at night

Avoid anything with high sugar content; eat bananas, avocado, peanuts, almonds, figs, and milk-based drinks, peanuts with skins, whole almonds (for more fiber), walnuts, pecans, sunflower and pumpkin seeds, pistachios, red peanuts with skins;

Avoid large portions of food before bedtime

3 hours before bedtime should accommodate a tranquil sleep.

Don't go to sleep feeling hungry

Reduce nicotine, sugar, caffeine and alcohol

Consume some tea before going to sleep

Chamomile and green tea promote sleep

Use supplements

Melatonin pills, chlorpheniramine, valerian (highly relaxant herb), calcium + magnesium and D3 vitamins (B-vitamins, Omega3)

No exercise in the 3 hours leading to you going to bed

Avoid naps during the daytime

Warm bath

Warm bath before bath-time goes a long way, although it's not always possible.

Sleeping routine

Try to establish a sleeping routine and stick to it in order to help your body adjust and react to it.

Use aromatherapy

Use aromatherapy in conjunction with the bath: lemon balm oil, chamomile oil, lavender oil, and marjoram

Remove all electronic devices from your bedroom

Always keep you bed made and the sheets fresh