I find it very difficult to get a decent nights sleep, I did shift work for a number of years, and now work 9 to 5 and I cant get a decents nights sleep. I don’t want to use sleeping pills.
There are a number of things you can do to get a better nights sleep. Try to avoid drinking caffeinated drinks close to when your about to go to bed. Although people find it helps them get to sleep, alcohol consumption has been shown to interfere with the different stages of sleep. Try to avoid drinking alcohol in the 4-6 hour period before bed. Eating early can help, as can avoiding Spicy foods that are rich in protein and fat as they need more time for digestion. Herbal teas such as camomile or valerian tea has been shown to have a sedative effect. There are other environmental factors you can consider, if you have a TV in your bedroom watching an engaging program can prevent you from sleeping, or get you too excited when you need to wind down. Ensure light and noise sources in the room are kept to a minimum.