How to improve a quality of sleeping without medicaments?

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This simple methods works for me perfectly most of the time. When I go to bed I close my eyes and repeate the below five Reiki positive affirmations:

1. Today I am filled with joy
2. Today I am overflowing with tranquility
3. Today I am exuberant with gratitude
4. Today I live with integrity
5. Today I am flowing  with kindness

Often I fall asleep before even saiying all the five affirmations. What's important  is to say these affirmations slowly and consciously. Live and enjoy each of them. These simple affirmations will lead you in the Reiki state, thus helping you fall asleep faster and sleep better.

For a better effect, I start every affirmation with "Thank you that...". (read more about 4 magic words here)

You can also read more about Reiki positive affirmations or "The Five Reiki Precepts" here, here, or here.

The five original Reiki principles are described here.