[Margaret Pilkington]

If you find you are still awake after 20 minutes in bed, then get up and do something really boring.....don't watch TV it is a brain stimulant despite what you might think of the programs.......make sure your room is not too warm, and reduce any light by having a blackout blind.....if you have an alarm clock with an LED display cover it up with a cloth. Exercise just before bed is not usually a good idea as adrenaline is produced and this is likely to keep you awake, reduce caffeine containing drinks.
Have a warm milky drink.... this contains L-tryptophan and it is one of the sleep inducing substances....also a warm milky drink takes us back psychologically to when we were babies. A warm bath before bed may also help induce sleep. One drop of Lavender oil on your pillow is helpful too.....but only ONE drop any more than that and it will keep you awake. Insomnia is a sleep habit disorder, if you are a persistent sufferer then you need to re-program your sleep habits. There you go......I think there is enough there for the time being.