Ways of improving sleep

The most obvious and quickest way is to try Melatonin 3 mg tablet before bed.
It's a natural sleep inducing hormone normally secreted by the pineal gland at night time.
In many people the pineal under functions producing insufficient Melatonin.

Past age 40 melatonin production gradually declines which is why senior people sleep less hours.

Supplementation with 3 mg tab before bed can work wonders.
It is also a potent mood elevator. An antidepressant.

Its available over the NET, its cheap and in some countries can be purchased in health food stores and pharmacies. NOT for Children.

Allergies
Disrupted sleep, sleeplessness, tossing and turning and the overactive mind can also be caused by allergies from breathing in pollens and aerial pollutants. Often called hay fever. The body produces a mucous in the head which drips into the digesting stomach producing ADRENALINE which causes the overactive mind and tossing and turning. And thus exhaustion.
A simple powerful response can be the use of non drowsy antihistamines. Which reduces the secretion of mucous and thus adrenaline. A brand in Australia is Telfast. Another is Zyretec.

Another way to improve sleep is the use of a cheap  meditation machine such as the Proteus.
Some deep meditation can be more restful than the deepest sleep. There is a 60 minute deep meditation on the Proteus.  No11.There are also a number of sleep improving prograns
(43-47) You simply lay in bed wearing the light glasses and headphones.
If you still awake way too early, say 4 am you can do another deep meditation and actually get more rest than your missed sleep !
Proteus comes with 50 programs installed.

Proteus Mind Machine Session Table

PEAK PERFORMANCE
1 20 Power Regenerator
2 18 Performance Intensive
3 15 Quick Break
4 15 Power Pause
5 17 Athletic Warm Up
6 30 Peak Composure
RELAXATION
7 15 Quick Work Break
8 25 Mind Sauna
9 16 Quick Refresher
10 35 Regeneration
11 60 Deep Meditation - More restful than sleep
12 15 MindLab Relax 15
13 25 MindLab Relax 25
14 35 MindLab Relax 35
15 45 MindLab Relax 45
16 60 MindLab Relax 60
Learning
17 10 Quick Alertness
18 35 Learning With Tapes
19 15 Relax Before Exams
20 15 Concentration
21 20 Creativity Enhancement
22 20 Visualization
23 15 MindLab Learn 15
24 25 MindLab Learn 25
25 35 MindLab Learn 35
26 45 MindLab Learn 45
27 60 MindLab Learn 60
Well-Being
28 25 Mind/Body Awareness
29 22 Afternoon Break
30 25 Deep Relaxation
31 18 Goodnight
32 25 Release the Day
Visualization
33 15 MindLab Visualize 15
34 25 MindLab Visualize 25
35 35 MindLab Visualize 35
36 45 MindLab Visualize 45
37 60 MindLab Visualize 60
Energizing
38 15 MindLab Energize 15
39 25 MindLab Energize 25
40 35 MindLab Energize 35
41 45 MindLab Energize 45
42 60 MindLab Energize 60
Sleep
43 15 MindLab Sleep 15      Note 4 sleep programs here .
44 25 MindLab Sleep 25
45 35 MindLab Sleep 35
46 45 MindLab Sleep 45
47 60 MindLab Sleep 60
PyroTechnics
48 Pure Entertainment 1
49 Pure Entertainment 2