Sleep in dark room and put electronics away
Melatonin is a hormone controlled by light exposure that helps regulate your sleep-wake cycle. The human brain produces more melatonin when it’s dark and making you sleepy, while less when it’s light and making you more alert. Today’s modern life and all the obligations during the day, can alter your body’s production of melatonin which leads to less serotonin, keeping you more awake or not being able to fall asleep easily.
Avoid bright screens within 1-2 hours of your bedtime. Put your phone, computer or tablet away, say no to late-night watching television, and try to sleep in a dark room where nothing can distract you from falling asleep.
Practice relaxation techniques to clear your head
There are several relaxation techniques that can help you wind down, clear your mind before going to bed. One of them is deep breathing. Close your eyes, take deep breaths, with each breath deeper than the previous one. Visualize a peaceful and beautiful place. Find your own bedtime rituals and try to practice one or few of them before going to bed. They can vary from reading a book, listening to calming and quite music, do some easy stretching, up to a warm and relaxing bath.