Fresh cool air has a good calming effect, therefore sleep better in a well-ventilated room. A leisurely half-hour walk in the fresh air, perfect bedtime, will soon relax and push day care on the back burner.
Relative softness / hardness of the mattress and the flat / high pillows no universal solutions. It is best to make individual choices according to their own preferences and perceptions about comfort.
Good sleep and contributes to the rapid fall asleep a warm shower or bath before bedtime. In addition to help relax scalp massage for two or three minutes. The same effect has a full body massage: it can be done by yourself, for example, with a soft bristle brush.
If lying in bed, you can not even sleep, one can imagine a beautiful exotic landscape or simply remember something pleasant. But in any case it is not necessary to sort out in my head day problems and concerns, otherwise not be able to sleep.
Sometimes quite effective are traditional remedies for insomnia. For example, half an hour before bedtime can drink a glass of warm water to which a solution of 2 teaspoons of honey. Instead of honey may use an infusion of peppermint: tablespoon of herbs you need to make a glass of boiling water and infuse for half an hour.
If all this does not help to eliminate insomnia, it is possible that sleep disorders are serious. In this case, you need to see a doctor, which will reveal the causes of insomnia and prescribe appropriate treatment.