It's been a long process to realign my sleep patterns over past few months. Combination of prescription low-dose sleep medication and a sleep schedule regime. This post-concussion common problem..getting sleep back to normal. I used to sleep at ..8:30 pm during injury recovery for lst few months ..now switching to 11:00 pm or later to retrain my body.
*Hence, I've naturally reduced my coffee and tea intake by 50%. I don't drink it past approx. 2:00 pm unless it's purely herbal.
*I get off the computer 1 hr. before I go sleep. The brain is quite activated by computer exposure. Thankfully I'm not hooked to an iPhone ...since I don't have one.
*Some light stretching exercises several hrs. before bed.
*A shower afterwards.
*Warm milk..actually I have cornflakes in evening also. So I start day with breakfast cold milk and cereal, so my body doesn't get sleepy/make those associations.
*I read from a book or magazine --in paper before bed. There ARE advantages over computer. It's to occupy my brain in a lulling kind of way.
*Seeing a counsellor every few wks.