How to improve my sleep pattern?

The best way is to get into a routine. Go to bed same time, Get up same time every night and every day... I however never stick to a routine so the world seems my body clock as out of whack.... To improve sleep.. Take shower or bath before bed.. that 2 degree drop in body temperature from stepping out of the water into the dry air can trigger sleep responce... A glass of warm milk helps. Journaling to empty out all your thoughts... Do not sleep with the TV one, if you must have music have it soft an relaxing... Some people sleep better with a light on, others sleep better with no light at all. Some have to have their house quiet others have to have sound... I usually have to have sound the moment the house is quiet I am wide away.. As quiet in my house means family is gone or something is terribly wrong. or it means its time for me to get up for nightwatch, as I stay up all night so children do not sneak out and runaway or sneak around the house. Not all bodys have the same sleep time frame, and it can very in the year. For me Winter solstice I sleep 10-12 hrs a day or I can not function summer solstice 0-3 hrs a day.. That is how much the sunshine effects my energy level... Right now I am about 6 -8 hrs a day sleep.. But I always wake every couple of hours out of habit to keep watch on the world around me. For some napping outside when the weather is nice really helps. In the summer if I nap for 2-3 hrs in the sunshine that is all the sleep I need, and I am ready to be up day or night functioning perfectly fine. Sometimes people have to watch the food they eat before they go to bed, or cut down on what they drink.. Avoiding Caffiene, or sugars for some people.. or drink entirely.. Hope those suggestions help. If you really want to try to sleep.. Try meditation.. Most people who are not used to meditation they fall right to sleep :) .. - Dana C. L. "DNatureofDTrain"

I'm like that Jay. I have to stay up until three or four in the morning because that's the routine I've got into. However, if I need to get up early on a particular morning, I'll either take a nap early on, then go to bed again at 3-4 a.m., or I'll ease my bedtime back by half an hour each night over the preceding week. Added to that, you could take some more strenuous exercise, like hill-walking, or jogging... then take a bath with lavender essential oil in it. Lavender is very relaxing and you're almost guaranteed to sleep! Don't drink coffee after 8 p.m. Drink hot chocolate or hot milk... these don't have the caffeine! Brightest Blessings... I hope you get sorted.