Get lots of daylight, but avoid bright light before bedtime.
Unplug wifi router at night to reduce EMF exposure.
Use your bed only for sleeping or intimacy and lovemaking.
Don't nap during the day unless it's absolutely necessary. Restrict your nap to 15 to 20 minutes in the early afternoon.
Move your body: Build up to 30 to 45 minutes of moderate exercise nearly every day; Get your exercise early in the day, and then try some stretching or yoga to relax your muscles and your mind in the evening.
Wind down late in the day. Schedule the more stressful or demanding tasks early and less challenging activities later.
Avoid using computers, smartphones, tablets, TV or other technological devices at least an hour before bedtime.
Be sure your bed is comfortable and your bedroom is dark and quiet.
Keep your bedroom dark or use a sleep mask.
Keep your bedroom at a comfortable temperature.
Take a shower at night. Body temperature plays an important part in regulating the circadian rhythm, which tells the body when to feel sleepy or alert. If you don't want to take a shower, you can simply take a warm foot bath with sea salt.
If you can't sleep after 15 to 20 minutes, get out of bed and go into another room. Read quietly with a dim light. When you feel sleepy, get back into bed — but don't delay your scheduled awaking time to compensate for lost sleep.
Fuel your body
Eat foods high in tryptophan such as spinach, nuts and seeds.
Drink teas: chamomile, valerian tea, skullcap along with motherwort, chamomile, licorice root, catnip brews (consume 3 hours before bed).
Magnesium helps relax the body. To include this in your diet: eat green leafy vegetables, nuts and seeds, legumes and vegetables.
Eat foods high in potassium, such as bananas, sweet potatoes, lima beans and papaya.
B complex vitamins but only in the morning.
Ashwaganda root powder, consume one tablespoon in warm water or smoothie.
Avoid stimulants, such as caffeine and foods rich in vitamin C before bed.
Try to avoid all beverages after dinner if you find yourself getting up at night to urinate. If you enjoy a bedtime snack, keep it bland and light.
Avoid alcohol after dinnertime; although many people think of it as a sedative, alcohol can actually impair the quality of sleep.
Don't eat large meals in the evening.
Relax Your Mind
Establish a regular bedtime routine.
Use essential oils: 6 drops of lavender, 4 ylang ylang, 2 clary sage, 1 chamomile in a carrier oil or diffuser.
Do a body scan, contract your muscles and release.
Warm Bath (Epsom salts) or shower.
Try our meditation (put link).
Play brainwave music such as binaural beats.
Above all, don't worry about sleep. Watching the clock never helps. Except when keeping a sleep diary, don't keep track of the amount of time you spend trying to sleep. Instead, just rest quietly and peacefully. Try not to lie in bed reviewing your problems and plans. If you really are overloaded, get out of bed and make a list, then return to bed and think of something relaxing and pleasant.