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Over the last year my sleep improved a lot. I could sleep up to 8 hours a night but not without waking up 3 or 4 times a night. Since new year I am doing steam baths every night before going to bed for 10-15 minutes. Since then I only wake up one time a night. Prefin I usually woke up one time per night - so that is normal to me. When I am not doing a steam bath, my sleep is not as deep and I wake up several times. So I really recommend doing steam baths.

I also have a little ritual: Same as the the steam bath idea I read about the soft belly breathing in the book Ultramind Solution. This is what I am doing right before sleeping:

1. Put your hand on your belly and allow your abdomen to relax.
2. Close your eyes or soften your focus, looking at the floor a few feet in front of you.
3. Inhale through your nose and exhale through your mouth.
4. Breath deeply into your abdomen and feel it expand as you count to 5.
5. Pause for a count of 1.
6. Exhale slowly to a count of 5, allowing your body to relax and release tension.
7. Repeat for 5 breaths or until you feel relaxed.

Third thing I do is a lil bed yoga routine - you can find videos on youtube. This is more stretching than real yoga.. I do it after the steam bath but before the soft belly breathing.

so it seems that non-chemical sleep aids bear a more consistent efficacy than do, well, pharms and supps. how do you execute this steam bath? just put a towel under the bathroom door and run the shower on hot?

Of course to fight bad sleep it´s much better do solve the problem naturally. For obvious reasons I am not a big drug supporter anymore - actually I have never been. As many guys on this forum wrote there is a connection between their improvment of sleep and their overall improvement in their symptoms. To improve the sleep could be a good starting point.

My advise is very basic and simple but in my case very effective. Maybe steam bath is the wrong translation - maybe there is a better term for it. What I mean is this: boil some water, pour it in a pot/bowl... take a towel over your head, and hold your head above the pot/bowl. Maybe put some Chamomile essential oil or any relaxation scent into it...