As a general rule, if you have not fallen asleep within 15 minutes (about! then you do not have the alarm on the bedside …), get up and do anything until you feel sleepy and then go back to bed. Maybe on the first night you’ll go in white, but if you already suffer from insomnia, do not do a great deal of damage. Indeed, you will gradually get used to sleeping at the right time by finding your natural sleep-wakefulness. Seeing is believing!
Obviously, for some things it will not be easy, especially at the beginning. But you do not give up, do not overdo it and be patient: do not be in a hurry to solve a problem that may already have afflicted you for a while. Be constant and have confidence in your body; you will see that things will go to the best.
Some advice “more practical”
Prepare the bedroom: As far as possible, the “sleeping room” must be dark, silent and the environment must have the right temperature (neither too hot nor too cold, say about 15°). Not even the idea of a good hot bath before bedtime: this nice warmth helps relax muscles and makes it easy to fall asleep. Avoid holding wakeful hands or devices that show you time watching the time when you cannot sleep can only “get anxiety”.
Fixed times and no naps!: Early times try to go to sleep only if you really sleep, but as far as possible try to go to bed and wake up at the same time. The body needs regularity; it is your job to provide it. Do not sleep in the afternoon to “recover,” otherwise you will not be “tired enough” in the evening.
No smartphone, tablet or TV: Do not even think about it. And do not try to say that you relax browsing the Facebook homepage. When we are connected we are more active than ever, and it is not what we need to prepare for a restful night. Think then that the light projected by the screens of the electronic devices is even associated with our brain in sunlight. And what world is the world sleeps at night, when the sun is not there!
The bed is made to sleep: Your body and your mind will only associate the bed with a rest state. Avoid doing any activity in bed outside of sleep. Making love is the sweet exception to the rule … especially since later it could also bring drowsiness!
No physical activity: Aside from making love, it’s not a good idea to practice more or less intense physical activity before going to sleep, even if we think that if we get to bed, we’ll fall asleep first. It does not work, mainly because these activities tend to activate the body, which is the last thing we want if we try to fall asleep. The proper alternative is to practice relaxation exercises (see above).
No night snacks: Avoid eating in the hours before bedtime. If you are so hungry, try to eat light and easily digestible foods, so you do not tire digestion. I guess I do not need to tell you that the pepper is not a sleeping friend …
No exciting or sugary drinks: Makes exciting substances (coffee, tea, cigarettes), even those considered “soothing”, such as chamomile or herbal tea, especially if you are sugary. Sugar acts as a stimulant, and we do not need to sleep. Drinking lots of fluids also exposes the risk of having to wake up overnight to pee. And interrupting sleep could expose us to the risk of not being able to sleep again.
No to “drops to sleep”: Except for specific therapeutic indications, they do not serve much, especially in the long run. In addition to addiction, there is a risk of becoming dependent (at least psychologically) and no longer able to sleep without it. And then, if you already use them and suffer from insomnia, you cannot say they worked …