Short of amping ones self on caffeine and god knows what else they put in Sobe No Fear (my pick me up of choice). Here's a number of pointers from a registered sleep tech:
Establish a good routine for you sleep schedule:
bed at same time, wake at same time sort of business. Don't let weekend get you out of whack.
Get a full 8 hours of sleep. Although, many need somewhat more or less than that based on age and individual differences....8's a good average to start with.
No caffeine for 6-8 hours prior to bed
Do not work out 1-2 hours prior to bed
No TV or reading in bed (train to body to only sleep in bed, well and other necessary activities with one's mate)
If you have difficulty sleeping due to thinking too much about...well anything that keeps you up....things to do etc. Try to write everything down that you will be doing for the next day before bed so that you won't need to think about it in bed.
If you are sensitive to noise, try earplugs, or blindfold if having light issues.
Stress can always add to the problem, try to relax!
OK, now the really important stuff...as many mentioned...this could be a health issue. The most common problem (and often undiagnosed) for being tired all the time is obstructive sleep apnea. This is the bread and butter of the sleep field in general. No way I could tell you without a complete history, a couple dozen wires and a few hours, if this is the problem. Go to a sleep lab, they are everywhere, doesn't hurt to have a test run eh. However, here's a few things to red flag ya:
- Are you tired all the time...clearly yes
- Are you at all overweight.
- Do you have a 15" neck or larger.
- Do you snore.
- Do you wake up with dry mouth or headaches.
- Do you or anyone in your family have any history of heart problems, particularly Congestive Heart Failure.
- Does anyone in your family snore or have Obstructive Sleep Apnea.
- Do you get up to go to the bathroom several times a night.
- Forgetfulness
- Impotence
- ummmm....I'm sure I've left a few things off....anywho...
If anything on this list pops out, and even if they don't for that matter, go have a test at your local sleep lab.
On a more rare note, there is other sleep disorders that could make you tired all the time....say narcolepsy, insomnia, parasomnias, periodic leg movements, etc. Everything can be evaluated at a sleep disorders center, generally one doctor referral away.
Good luck!