Go on line to and order yourself a CD called Healthful Sleep! I was advised to get this from my counselor as I always have problems going to sleep. Just got it, but she guarantees it will do the trick.

Going to use it tonight.

The CD costs 17.95 with shipping $25.00

a glass of milk, light a candle, and soft music

There are many opportunities available.

Taking care of yourself with reasonable exorcise during the day or several hours before bedtime is a start.

Do not eat to close to bedtime and avoid too much liquids.

A warm glass of milk (small) or non-caffeine type of herbal tea may also work for you.

I use a hammer to my head though…no just kidding. Ummm

I use prayer and meditation also. If you do not know how to mediate, there are some good books out there.

Basically you focus on breaths. Inhale through the nose and exhale through the mouth. Slow but complete for about 5 to 6 seconds…Not to over inhale just complete.

As you do this, star at one end of your body and allow yourself to relax muscle by muscle. work your way along and do not skip anything including your ****** area through the tip of your head.

After a while you get so good at it you can do it while being awake…Nothing happens overnight so practice…

I second alternative, less natural but still a natural medicine is Melatonin and it is an over the counter sleep aid…

Pleasant dreams.

Traditional Medicinals “Nighty Nite” or Celestial Season’s “Sleepy Time” tea bags’
They contain passionflower, valerian root, hops, catnip.
Also try chamomile tea.
Melatonin 3mg. 1st nite; 1mg 2nd nite; 2mg 3rd nite; none 4th nite; repeat. It should help your own melatonin production to kick in.

Go to sleep & wake up same time every day.
Have bedtime routine, no exercise less than 4 hours before sleep.
Eat small sandwich with lean protein & whole grain bread.
If you can’t fall asleep for 20 min. get out of bed, read something boring, watch TV (no computer)., when you feel tired go back to bed; if still not asleep another 20 min. repeat.
Don’t look at clock.
Make sure temp. is a bit cool.
If you have a lot on your mind write it down on piece of paper, leave worries on paper.

Sweet dreams.

I always draw numbers from 100 all the way down to zero in my head, and I have NEVER gotten past 66. I have always fallen asleep. Drawing the numbers and making sure you DRAW them is much slower than just counting numbers of sheep like people try to do, therefore forcing you to fall asleep.