Get yourself ready for sleep by warming up your feet.

In addition to having a quiet, dark room to sleep in, having warm feet also may help trigger sleepy feelings, research suggests. The body naturally dilates blood vessels in the hands and feet and releases heat from these extremities in preparation for sleep. Warming your feet with socks and then removing the socks would mimic this sleep preparation process.

To promote sleepy feelings, try having a small snack a couple hours before bedtime. Good choices include a banana or a small glass of low-fat milk. Eliminate any uncomfortable bedding or clothing, keep your bedroom dark, and remove any potentially distracting noises, such as answering machines or ticking clocks. If self-help methods don't improve your sleep and you suffer from chronic daytime sleepiness, consider seeking help from a professional healthcare provider.