How can I get a good night sleep

If you are having sleeping problem ,whether you are not able to fall asleep wake up too often, don’t feel well rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:

1. My current favorite technique for insomnia is emotional freedom technique (EFT). Most people can learn this gentle tapping technique in several minutes. EFT can help balance your body bio energy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The result is typically long lasting and the improving is the remarkably rapid.
2.  Listen to white Noise and relaxation CD's. Some people find the sound of nature sounds such as the ocean or forest to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the insight audio CD.
3.  Avoid before bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia) you might wake up and not be able to fall back asleep.
4.   Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal glands production of melatonin and serotonin, there also should be as little light in the bathroom as possible if you get up in the night. Please whether you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of important sleep and melatonin.
5.  No TV right before bed. Even better, get TV out of the bedroom .It is too stimulating to the brain and it will take longer to asleep. Also disruptive of pineal gland function for the same reason as above.
6. Wear socks to bed. Due to the facts that they have the poorest circulation, the feet often feel could before the rest of the body. A study has shown that this reduce night walking 
7.  Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, Such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book you might wind up unintentionally.