1. Turn off all electronics an hour before bed.
2. Hot shower or bath.
3. Keep the room dark and cool.
4. Read a book or write all your thoughts in a journal.
5. All natural Melatonin.
6.avoid naps during the day.
7.chamomile calming bath soap or lotion.
8.hot tea or warm milk.
9.Read,write or listen to soft music.
