Though you might be more familiar with warm showers before bed, insomniacs are advised to take cold showers instead. Lowering your body temperature can give your body a little shock, and after the initial shock of the cold water, your body naturally wants to relax. Scientists who study sleep also recommend that you keep the room where you sleep a bit colder and then use blankets to cover up. The weight of something on your body also helps your body shut down for the night. So, if you’ve been turning to hot showers before bed, consider cooling things down and then bundling up for the night. Your body might respond better to these efforts, allowing you to slip off to sleep more quickly.
Depending on what kind of sleeper you are, noise could be a contributing factor to your restlessness—that can be the presence of noise, or the lack of noise. If you find yourself waking up throughout the night from the sound of your air conditioner turning on, from wind outside your window, or even the little creaks your home makes, try earplugs. For many people, having silence allows their brain to calm down, allowing them to fall asleep faster. On the other hand, a vast majority of people find that sleeping in dead silence is worse than sleeping above a noisy street. The key instead is to make sure that you get the right kind of noise. White noise, whether it is from a white noise generator or an MP3 of 10 hours of rain, can help lull your brain towards restful slumber. No matter what kind of sleeper you are, noise plays a big part in your sleeping patterns.