What keeps you up at night? Can you pinpoint what is causing insomnia? Do you wish you could solve this problem? The article below should help you find some great ideas that will help you fall asleep and stay asleep each and every night.

Keep to a sleeping schedule as best as you can. Your body will get used to your bedtime, meaning it will start to wind down at a predictable time every evening. By heeding this clock and retiring when you need to, your insomnia can be a thing of the past.

Don’t watch any television, or interact with the computer, for 30 minutes before bed time. These electronics are quite stimulating. When they are shut down, your body has a better chance of entering a restful state. Avoid your television and computer after a particular time.

Prescription sleep aids may be necessary if nothing else is working. Schedule a visit with your doctor, and talk about which of many effective medications might be right for you.

Get enough sun outside. Try getting outside and into the sun on your next lunch break at work. Doing so provides gland stimulation so that they produce the melatonin you need for sleep at night.

Trypophan, found in many foods, can make you drowsy. You are far more likely to get to sleep with speed and ease if your last foods prior to bedtime include foods featuring tryptophan. Foods like eggs, turkey, cashews, cottage cheese and hot or warm milk all contain tryptophan. If you are going to try drinking milk, make sure it is hot or warm as cold is not effective at all.

Put your electronics in different rooms from where you sleep. It’s hard to do in today’s world, but those gadgets definitely act as stimulants. So if you tend to suffer insomnia, the best thing that you can do is turn off those gadgets at least an hour before bed time. Give your body a chance to relax.

Is your mind racing while you’re trying to sleep? This can be a great distraction and prevent restful sleep. Learn to distract your mind so that all the worries of the day are released. Putting on some white noise like the soft sound of a fan or rain can help keep your mind off of other things that may be keeping you awake.

Exercise has become a proven method of getting quality sleep and extending the duration. But, you should avoid exercising before bed time. You will have difficulty falling asleep if you exercise within three hours of your usual bedtime.

Having warm milk prior to retiring might be the best natural cure around. There’s a sedative in milk that releases melatonin. That helps relax your body to the point of sleep. It helps your body and mind relax, and might even bring back childhood memories of your mom or dad tucking you in.

With this information in hand, it is now time to put it to good use. You should notice that you get the sleep you need and feel better overall. Go with what works and forget about the rest.