So I'm a believer in the night time routine I learned about at Miraval Spa. I've been using it for the past week and my sleep is deeper, and I can get back to sleep quicker. Some pre-stuff before the routine:

1. Make your room as dark as possible. We moved our phone chargers, turned the clock so that it was not facing the bed, and stopped leaving a light on in the main living area...we now use a night light out there. 2. Create a cozy place to do your routine. If your spouse is on board, the living room is just fine. I have an old recliner in another room that I'm using when hubby doesn't want to get zen with me

About an hour before you want to fall asleep:

1. Put on pjs (even if you don't sleep in pjs, put on clothes that you can begin to associate with sleep. This becomes a signal that you are going to sleep.

2. Wash face, brush teeth, take meds...

3. Find some relaxing music that you can listen to...or use fan to create white noise. I found a couple of cheap massage music things on I-tunes.

4. Light should be very low...I had to wrap a lamp with a scarf to get it low enough even with a 40W lightbulb

5. Take a few really deep breaths. Breath out should be longer than breath in. Think about pulling your belly button back to your spine on your exhales.

6. Sit quietly and notice what you are thinking about.

7. Use a journal to record what you are thinking about, any action steps you want to take the next day...the point is to get it out of your head and onto paper. You can also write about your day, include things you are grateful for...really anything.

8. If you like to read before bed....use the remainder of your time to read....not in bed. (this was hard for me at first, but the results speak for themselves!)

9. When you are ready for bed, move to the bedroom, using as little light as possible.

If you can't fall asleep within 30 minutes get up and repeat....or if you wake up and can't fall back to sleep repeat.

Let me know what you think and/or if you have any success with this! Beth