So what can we do about it? The solutions are actually relatively simple and probably won't cost you a dime:
+ Turn off all electronic devices at least one hour before bed (preferably long before that). The glow from a computer screen or smart phone actually decreases the amount of melatonin (sleep hormone) that your body makes.
+ No caffeine after noon. That afternoon pick me up is still hanging around in your bloodstream at bedtime, causing your body to make less melatonin and making it difficult for you to get the rest you need. Try some hot tea or just warm water with lemon and orange essential oil to provide you an energy boost.
+ Sleep in a cool, dark room with no nightlights or glowing LED power buttons. We go so far as to place our phones in the 'do not disturb' mode and leave them face down on the nightstand. We also turn our alarm clock to face the wall.
+ Make sure your bed is comfortable. Lie flat on your back with your arms to your sides and your head on the pillow. If you can't stay in that position comfortably, you may need a different mattress. We found that we needed a softer mattress than we originally thought, and that has made all the difference.
+ Dim the lights in your living room at the end of the day to tell your brain that the time for sleep is near.
+ Spend 10-15 minutes before bed reading a book or magazine (not from your phone or computer), writing in a journal, or meditating to give your brain a chance to turn off.
If all of this seems overwhelming, choose one thing and start there. After a week, add another new practice to your routine. Start small and work your way up. Or if you are like me, change all those things at once and start sleeping like a baby.