3. Relax with a bedtime ritual
If you ﬁnd it tough to shut off the stress of the day, try slowing down with a bedtime routine that promotes relaxation. Take a hot bath or sip on a warm cup of chamomile tea. Do some slow stretches or deep breathing. Listen to some calming music or meditate. Make simple plans for the next day. Read or do a favorite hobby. Lower the lights to induce production of melatonin, the hormone that helps you fall, and stay, asleep. Every small effort you make in the direction of calm will add quality to your sleepy time.