What you need to know to sleep well : Exercise regularly so that the body does not get tired. Avoid coffee or caffeine-rich foods and beverages after 6 p.m. Don't worry at least 1 hour before going to bed. Must be totally relaxed. The bedroom should be completely noise free. Turn off all lights while sleeping. If sleep is delayed, take a deep breath. If possible, drink 1 glass of warm milk. Try to take oil massage after bathing at night. If you do not sleep even after all this, then consult a doctor. But yes, there is no alternative to Namanamaz. This is the greatest meditation.