Good bedtime habits include:

- Prepare yourself for sleep by, e.g. preparing a ‘to do’ list for tomorrow, so that such distractions are at their minimum when you actually hit the bed.

- Turn your alarm clock so that its glow doesn’t let you know of the time ticking away.

- Not exercising, eating heavy meals, or drinking a lot shortly before bedtime. One exception is yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.

- Following a routine that helps you wind down and relax before bed, such as reading a book, listening to soothing music, or taking a hot bath.

- If you share a bed, buy a king size bed with two different mattresses so that you two don’t disturb each other while sleeping.

- Making your bedroom sleep-friendly. Avoid bright lighting and minimize possible sleep distractions, such as a TV, computer, or pet.

- Going to sleep around the same time each night and waking up around the same time each morning, even on weekends. If possible, avoid night shifts or alternating schedules at work and other causes of irregular sleep schedules.

Both herbal and homeopathic remedies are commonly used alternatives to sleeping tablets in reducing insomnia, and can be very effective in helping to assist an individual in the transition to peaceful slumber without strong sedatives or any concerning side effects.

Certain herbs such as Hypericum perforatum, Scuttelaria laterifolia, Passiflora incarnata can be used to maintain healthy sleep patterns and promote optimal balance of sleep-related hormones involved in the sleep cycle.

Homeopathic remedies such as Coffea C30 and Nux Vom. C30 are also used to reduce insomnia and maintain restful, satisfying, and healthy sleep. Other natural supplements that are widely used to address the underlying causes of chronic insomnia are calcium lactate, magnesium lactate and vitamin B6.

You may get more info on all of these from this article http://www.healthherbsandnutrition.com/remedies/i/insomnia.htm

Hope all this helps

Good Luck
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Many people also swear by reading to help them fall asleep.

Most will not recommend exercise before bed, but for some people, working out an hour or two before bed and then taking a warm bath or shower can help relieve the anxiety that may be leading to your sleepless nights.
References :
http://www.thirdage.com/sleep

Try changing to tea, and then go from black, to green, to white…. thus slowly reducing your caffeine intake.

As a herbal remedy to take at nights, my best friend tried valerian tea. It does have a weird smell, but is relaxing.
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My friend used this site:
http://www.therighttea.com/valerian-tea.html

Personally, I find the passiflora is the best. It won’t knock you out like a drug though, so give it a few days to get into your system.
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also you can use 2 mugs of beer as an alternative.
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Below is a long list I once wrote about ways to fall asleep. The list is so long that reading it might put you to sleep This list is the one that Tony I copied and pasted from me without my permission.

If nothing below works, email me and I can give you some suggestions about over the counter and prescription meds, if necessary. However, the natural remedies below are safer and free of side effects.

What helped me a lot to fall asleep, especially when my mind was racing, was to lie in bed and listen to relaxation CDs, especially those that contain someone speaking with relaxing music in the background. The combination of voice and music is very soothing. Many of these CDs are available on eBay for very low prices.

A warm bath is a great way to help you to sleep (depending on the season). If you can’t take a bath, you can give yourself a foot massage with slightly warm massage oil, sesame oil, or castor oil from a health food store.

A helpful technique is to relax your body one part at a time. So you could relax your feet, your lower legs, upper legs, moving up from your lower belly up to your chest, etc., until your whole body is relaxed.

Of course, guided relaxation methods can help. As vividly as possible, imagine yourself at the beach, in the mountains or country, or whatever is most soothing to you.

If you have annoying thoughts that run through your mind when you are trying to sleep, you might have to talk to a counselor or therapist about that. I suggest avoiding prescription sleeping pills unless nothing else helps.

There are herbs that might help you to sleep, eg, valerian root, kava kava, chamomile, hops, passion flower, skullcap. Probably, valerian root and kava kava are the best. However, what most people don’t realize is that it can take at least a few weeks for some herbs to build up in your system before they start to work.

The minerals calcium and magnesium might be helpful for sleep. You can also try 5-HTP or melatonin. I would not take melatonin for over a month unless your doctor says it is ok.
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