My quickie research has found the following useful tips:

Sleep hygiene

Sleep hygiene is one of the components of behavioral therapy for insomnia. Several simple steps can be taken to improve a patient’s sleep quality and quantity. These steps include:

• Sleep as much as you need to feel rested; do not oversleep.
• Exercise regularly at least 20 minutes daily, ideally 4-5 hours before your bedtime.
• Avoid forcing yourself to sleep.
• Keep a regular sleep and awakening schedule.
• Do not drink caffeinated beverages later than the afternoon (tea, coffee, soft drinks etc.) Avoid “night caps,” (alcoholic drinks prior to going to bed).
• Do not smoke, especially in the evening.
• Do not go to bed hungry.
• Adjust the environment in the room (lights, temperature, noise, etc.)
• Do not go to bed with your worries; try to resolve them before going to bed.

Herbal Supplements and Hormones

• Herbal supplements. There are several herbal remedies thought to help sleep. Examples include chamomile, valerian root, kava kava, chamomile, lemon balm, passionflower, lavender, and St. John?s Wort. These remedies have not yet been scientifically proven to work, although many do try them. Note that the effectiveness of herbal supplements has not been evaluated by the Food and Drug Administration. Herbal supplements can have side effects. Check with your healthcare professional if you are trying these, as they may interfere with some prescribed medications. St. John?s Wort, for example, can limit the effectiveness of many prescribed medications such as blood thinners, birth control pills and some anticancer medications.
• Melatonin. Melatonin is a naturally occurring hormone whose levels peak at night. It is triggered by dark and levels remain elevated throughout the night until light decreases it. For this reason, melatonin has been studied for use as a sleep aid. However, most study results have not found it to be beneficial when compared to a sugar pill (placebo). Some positive results have been shown in helping adjustment to jet lag and shift workers who work nights. However, it?s unclear whether simple exposure to light at the right time is more effective, and there is no risk of side effects with light exposure. Long term uses of melatonin are unknown.

Supreme Court Allows Law Suits Over Cigarette Marketing

I am getting great support from friends and even people over the internet I do not know personally, whom have also had the difficult task of quitting smoking.? I am pleased to report I have quit and plan never to pick up another smoke again in my life.? Why you ask?? Because there is no benefits to smoking.? The only reason tobacco companies actually still exist and profit, is from their devious marketing tactics.? Did you know there are more toxic chemicals in cigarette smoke than there are in car exhaust fumes?? Think of it this way.? Would you suck on a car muffler pipe?? Of course you wouldn’t.? So then why do we keep buying cigarettes?? Because nicotine is more powerfully addictive than even heroin.? I spoke to one friend, whom I will not name, but who was a needle drug user.? He said he quit using heroin easier than quitting smoking.? Can you imagine?? I also feel the health benefits finally to not smoking.? I can taste food better.? I have a better sense of smell, and I get sick less often with colds and such.? So if you smoke, you might consider what I have said previously.? The only thing you do by smoking is harm your body and give money to tobacco companies that profit from your addiction.? Think it over.? Blessings and Light.

Larry