These are various methods you can try at home (all by yourself) to help in your quest for some decent sleep. Don't be afraid to mix and match. Try them out and use what works for you!

1. Try not to become overly upset about not sleeping, as this just perpetuates your inability to sleep. Have confidence that EVENTUALLY you will sleep again.

2. Go to bed and get up around the same time everyday, including weekends. A regular routine keeps your inner clock set. If you awaken early it may help to go to bed earlier.

3. Don't try to force sleep. If you can not fall asleep after 30 minutes, get up and do something unexciting or peaceful, like knitting (watch golf etc.. whatever bores you) Then go back to bed. Repeat if necessary.

4. Take a warm bath and/or drink warm milk before going to bed. Warmth is soothing and milk contains an amino acid that helps you to sleep. Even cold milk may work. (Also try having a bath with honey and cream *1/2 cup of each*, but have someone nearby if you try this.)

5. Take time to unwind. Do not go to bed after a flurry of activity (physical or mental.)

6. Read light books, so that the last thing you think about is the book instead of your grief or worries. It helps to get your mind off your insomnia.

7. Learn some kind of relaxation technique. (I will post some of these later)

8. Exercise daily, but NOT close to bedtime.

9. Always avoid all soft drinks, coffee, tea (hot or cold), cocoa, chocolate, and anacin (anything with caffeine.)

10. Avoid watching T.V. in bed. Even dull, boring shows may keep you awake.

11. Be aware that sleeping pills, alcohol, and cigarettes may even cause insomnia. Alcohol or sleeping pills may help you to fall asleep, but as soon as they are out of your system, you wake up.

12. Try not to spend daytime hours in your bedroom. Reserve that room for sleeping at night. Do not nap during the day. Avoid heavy meals before retiring.

13. Try sleeping in a comfortable bed in a dark, quiet room.

14. The hum of an air conditioner or special beside machines that produce soft noises may induce sleep.

15. Watch the temperature and humidity of the room. Warmth helps relax muscles, and induce drowsiness but overheating and excessive dryness from high temperatures interferes with sleep.

16. Try curling up in bed with a pillow or large, soft stuffed animal. It may comfort you.

17. Lie on your side. Place a second soft pillow over your exposed ear, leaving your face out between the two pillows or sleep with ear plugs.

18. If problems and anxiety are causing your sleeplessness, consider talking them over with an understanding freind. If this doesn't help, consider counselling.

19. Widowed people suggest sleeping in a different room; sleeping on your spouse's side of the bed instead of yours; putting your pillow behind your back when you sleep on your side (or get a body pillow to hug.)

20. Try mind games- counting sheep, recalling a nice day, plotting a novel, planning a trip etc. Pleasant relaxing thoughts help to distract you from worries and the inability to sleep.

21. You might find the repetition of prayers to be sleep inducing.

22. Concentrate on the sleep that you do get. We often sleep more than we realize. Try to keep an optimistic attitude.

23. If you are fretting about things to do or issues, write them down and schedule a time (the next day) that you will devote to that issue/thing. If you begin thinking about this again, remind yourself what time the next day you will devote to it and refuse to let your mind dwell on it.

Why would you need someone nearby? Is this something I need to go stock up on that will knock me out?

I also use what is called "sleepy time" tea. Mild herbal tea and pleasant to help me relax.

Tension tamer by celestial seasons (?) is wonderful as well.