If too much time is spent reading or watching TV while in bed, the body becomes accustomed to being awake in bed. Relax by reading, watching TV, taking a bath, or listening to soothing music before getting to bed. A snack before bedtime helps many people. Foods such as milk or meat have a natural sleep inducer called L-tryptophan. Exercise regularly, but not in the last two hours before going to bed.
Sex can be a natural sleep inducer and helps some people.
Avoid emotional upset or stressful situations prior to bedtime. For children who have trouble falling asleep, try to make sure that the child is not disturbed by unnecessary noise. Leaving a radio playing soft music may help cover up disturbing noises. Avoid sending a child to bed as punishment which can result in poor sleep caused by fear. Never give a child sleeping medicine without consulting the doctor first.