Let’s start with things you should avoid before bedtime:

• Do not do anything strenuous (exercise or housecleaning) within three hours of bedtime.
• Do not eat anything heavy or in large amounts within 2 hours of bedtime.
• Limit the amount of fluids you drink within 2 hours of bedtime to avoid having to get up in the middle of the night to use the bathroom.
• Do not use the computer/smart phone/tablet within an hour of bedtime.

Now for the things that may help you fall asleep faster at bedtime:

• Have a light snack of herbal “sleepytime” tea (chamomile) and something with a bit of carbohydrates about an hour before bedtime (take a melatonin tablet with your tea, too — about 5 mg is good).
• Take a warm shower or bath after your light snack. As your body temperature comes back down, you will feel relaxed and sleepy.
• Dim the lights in the whole house after dinner and keep your bedroom dark.
• Keep the thermostat between 65 and 67 degrees F at night. Just use extra blankets on your bed as needed.