I too believe in finding natural means like exercise etc.. I have overactive bladder so I get up about 3 to 4 times per night. If I can sleep for 3 to 4 hours at a stretch I consider that a victory.
One thing I have learned is how to get back to sleep quickly. I do this by meditating. When you meditate you clear eveything from your mind. When I do this, I usually fall asleep, at some point, without realizing it. I believe it doesn't take long but, obviously, I can't time it.
Another trick I use for a better night's sleep is to stay on my feet for a certain length of time before going to bed. I found out by shopping at Walmart one evening. I walked (slowly) around the store and then went home. About an hour later I went to bed and slept soundly for about 4 hours. That was good for me.
If I have trouble getting back to sleep toward morning I will eat a small snack (like 1/2 a banana). It might take 10 minutes or so but when it kicks in, it works like magic. It puts me into a sound sleep.
Night-lights are not good for you because they interfere with melatonin.
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