The document outlines various methods and strategies to improve sleep quality, including relaxation techniques like hypnosis and herbals, as well as lifestyle changes such as exercise and avoiding stimulants. It also suggests creating an optimal sleep environment with factors like room conditions and regular sleep schedules. Additional tips include reading, listening to soothing sounds, and being mindful of emotional triggers or distractions before bedtime.

1. 1 Hypnosis
2.1 Rx
2.2 Herbals
2 Meds
2.3 Narcotics
2.4 Pot
3 Exercise
4.1 Alcohol
4 Drink something 4.2 Warm milk
4.3 Hot cocoa
5 Sex
6.1 Audio books
6 Soothing Sounds 6.2 Music
6.3 Talk radio
7 Lying in different positions
8.1 Warm blanket
8.2 Heating pad
Not getting enough sleep
8.3 Open window
8 Room conditions
8.4 Sound machine
8.5 silence/soundproof
8.6 blackout curtains
9 Sleep with dog or cat
10 earplugs
11 observe a regular schedule
12 read a book
13 "count sheep"
14 avoid long naps
15 avoid caffeine
16 don't eat too late
17 avoid chocolate
18.1 arguments
18 emotional triggers
18.2 over stimulating tv
19 don't work too late