Tips on how to have a good sleep.

1. Set a Bedtime Alert Most of us already use an alarm to wake up in the morning. setting it at  night one hour before bedtime, which reminds them to begin the  power-down hour. you should spend the first 20 minutes of that hour  taking care of any necessary chores , then spend the next 20 minutes on hygiene (washing up, brushing your teeth ) , and save the last 20  minutes before bed for relaxation. 2. Don't Clear Your Mind Experts say anxiety and depression top the list of reasons people have  trouble sleeping. Part of the problem is that many of us just can't seem  to quiet that internal voice that starts rambling on about the worries of  the day. Of course, if you can clear your mind, go ahead and do it. But if  that's impossible, don't force it--you'll only end up panicking about the  fact that you're not sleeping. Instead, try slowing down your thoughts.  Practice saying anything and everything that comes into your mind to  yourself in a slow, monotonous, & drowsy tone. It doesn't matter  if you're thinking about what to buy tomorrow at the grocery store or  how a big presentation at work is going to go. If you slow everything  down and talk to yourself in an even tone, you'll find it's that much  harder to keep worrying (or stay awake). 3. Count Numbers--Not Sheep Another great way to quiet those racing thoughts is to count backward  from 300 by 3s. Unless you're a math ace, you probably won't be able to  focus on anything else while you're doing this, which means you'll end up  distracting yourself from your stressful thoughts. 4. Get Up a Half-Hour Earlier Yes, you read that right! If you're suffering from chronic insomnia, try  getting up, for example, at 6:30 instead of your usual 7 wakeup time--no  matter what time you fell asleep the night before. You may be  extra-sleepy for a little while, but this is hands-down the most effective  way to reset your body clock. It works because it teaches your body that  it can't catch up on sleep in the morning, so eventually you'll start feeling  drowsier earlier in the evening. 5. Consider Seeing a Professional A sleep psychologist is someone who specializes in gathering info about  your emotions and your behaviors specifically as they relate to sleep.  Often found at sleep centers, a sleep psychologist can usually help  resolve your sleep issues in just four to six sessions. 6. Don't Worry If You Can't Sleep Right Away You shouldn't pass out the second your head hits the pillow. If that  happens all the time, it's a sign that you're sleep deprived. Ideally,  it should take 15 to 25 minutes from when you lie down to when you  drift off to sleep. 7. Go to Bed When You're Tired If you're having ongoing sleep troubles, don't worry so much about the  fact that it's almost midnight and you have to get up in less than seven  hours. Forcing yourself to stay in bed when you're not sleepy is just  going to contribute to more tossing and turning. Instead, get up, do  something relaxing, and go back to bed whenever you do feel tired.  You might end up exhausted the next day (but that was bound to  happen either way under these circumstances), and the following night  you should have better luck getting to bed earlier. A Good Sleep Lead To A Healthy Life.