Here is a simple protocol to implement that I've had clients utilize and that I've started to utilize myself recently that has really made a difference in my sleep quality

1. Getting up and immediately getting exposure to sunlight is crucial for optimizing circadian rhythms. Sunlight also raises cortisol in the morning. Cortisol is not always bad and in this case its good -- and necessary to become awake and alert. So start your day immedialtey with sunlight.
2. On the flip side, darkness is cruical for your bodies natural production of melatonin. Melatonin helps tell our body that it is time for sleep. Therefore, when its time to wind down at night, keep things dark. I always recommend getting blackout curtains or a sleep mask to ensure this happens.
3. Wear RED light glasses at night time.. Yes red light glasses. Im sure you all have heard of blue light glasses, but newer research is showing that RED light glasses are more optimal. These glasses block not just blue light, but many other color wavelengths as well which also have been shown to have adverse effects on sleep.
4. STOP SCROLLING on social media - Leave yourself a good 1-2 hours off your phone at night. Spend time with loved ones, kids, or if you are by yourself listen to a leisurely podcast or read a book. The goal is to wind down and relax the mind. Social media very often has the complete opposite effect.
5. LEVERAGE COLD TEMPERATURES - not freezing cold but the feeling of needing a hoodie to put it tangibly. Set your thermostats to 65-66 degrees. This has been shown to help get people into the deeper more restorative stages of sleep more efficiently.
6. 4-7-8 Breathing technique - this involves breathing in for 4 seconds, holding your breath for 7 seconds and breathing out for 8 seconds. This technique has been proven to further induce the paraympathetic state we are looking for when trying to go sleep. Perform this just 2-3x before a couple mintues before actively trying to fall asleep.
7. Supplements:

-Magnesium Glycinate 600 mg 2 hours pre bed

-Magneisum Threonate 2000 mg 1 hour pre bed

-Valerian Root 600 mg 1 hour pre bed

-Chamomile 300 - 400 mg 1 hour pre bed