- 1). Decide what time you wish to go to bed. Be sure to leave a reasonable amount of time between your bedtime and the time you need to wake -- seven to nine hours of sleep is recommended for an adult.
- 2). Retreat to your bedroom about half an hour before you want to be asleep. Get ready for bed and make the room dark.
- 3). Take a Melatonin tablet (optional), get into bed and relax. A hot drink may help you to fall asleep quicker.
- 4). Repeat the process on a nightly basis, until you naturally become tired at the right time.
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