Try one or two or a combination until you have enough quality sleep to feel alert and well rested.
1. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. "You don't need to rely on an alarm clock to wake up when you get enough sleep," says Dr. Shepard.
2. Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Don't eat spicy or fatty foods. They cause heartburn. Don't have a midnight snack. If you get the munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick. Don't drink alcohol near bedtime. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea.