Drink a warm glass of milk, or run a hot bath. Light some candles, when you feel sleepy blow them out. Lay flat on your back and think of the ocean. Close your eyes, take a deep breathe in. Hold in for 10 seconds then let it out. Keep all distractions away, like a tv or computer. A glass of water is fine to keep. Listen to waves on an ipod. If you dont have one then use your computer speakers for rain, or whatever calming sounds you want.