The sleep specialist

Try behavior changes and proper medication. At night, keep away from bright light. In the morning, open the blinds and go out for a walk, to tell your brain “This is the start of the day.” You can try-over-the-counter sleep aids, but if you suffer for more than three weeks, see a doctor. Prescription drugs are safe when used judiciously, and better than the consequences of not sleeping.

The nutritionist

Go to bed and get up at the same time daily. Keep your dark and quiet, and remove distractions. Have a cup of herbal tea, such as chamomile, to relax your body. And remember, people who eat a healthy diet of whole grains, fruits and vegetables, and low-fat protein feel better and sleep better.

The alternative source

Stress often plays a role in insomnia, so try to change your reaction to it. Don’t exercise or eat at the end of the day, and avoid or limit caffeine, alcohol and nicotine. Enjoying a warm bath can help. Also, try talking 1000 gm of calcium (it may calm your muscles and nerves, helping you sleep). Ask your doctor about melatonin supplement.
The mind/body pro
Lying in bed, starting from your legs and moving up to your muscles one at a time, tense your muscles one at a time, then release. Your body will feel more relaxed, like a rubber band after it’s been stretched. And try soothing alternate-nostril breathing. Exhale through one nostril, using your fingers to close the opposite nostril. Breathe in and out; then switch back and forth.