1. Create your own Relax Routine

Create a pre-sleep routine like a warm beverage or a calming aromatherapy bath that you do regularly before bed.

2. Do some yoga before bed

Yoga is a way to unwind. Holding poses and focusing the breath can reduce heart rate and blood pressure, leaving you more relaxed.

3. Take a mini relax break during the day

Stressful, hectic days produce large amounts of hormones like adrenaline which may make you too stimulated to fall asleep.

mini relax break: Find a quiet space: Close your eyes and breathe in deeply through your nose for a count of four, then breathe out through your mouth for another four counts. Repeat until you feel relaxed.

4. Get out of bed

If 20 minutes has passed and you have not fallen asleep. Go into another room, and distract yourself.   Once you’re feeling sleepy, go back to bed.  Read a good book rather than turn the computer or tv on.

5. Avoid Napping

To get deep, restorative sleep, stay active. Go for a walk outdoors after dinner.

TAKE a WALK INSTEAD

6. Redecorate your bedroom

 Move the furniture, change the wall color or get new sheets. Even lowering the temperature can make your room into an oasis for sleep.

7. Have a bedtime snack

Don't wake up hungry during the night - have a light snack before going to bed.  Carbohydrate-rich snacks may be best because these foods likely increase the level of sleep-inducing tryptophan.  Best choices:  small bowl of cereal and milk, a few cookies, toast, or a small muffin.  Cookies and milk do fit in!