Things to do to help sleep:
Soothing bedtime routine and standard sleep hygiene interventions.
Deep pressure massage
Increase sleep drive: exercise as much as possible, avoid naps later in day, consider eliminating naps altogether, no caffeine or chocolate
Set clock: same wake time 7 days per week, no oversleep after rough night, set daytime schedule for meals and other activities.
Morning light exposure, avoid bright light in hour before bedtime. Minimize overnight light exposure.
Supplements
Melatonin
Olly's sleep supplement
inositol powder 1000-2000mg per day
Sleepology by Genexa
insomnitol chewables by designs for health
luna Kids Sleep Aid, by Nested Naturals.
CALM gummies
Vitamin D - Low Vitamin D associated with circadian phase delay
My Sleep Checklist
I set a bed time and a wake-up time and got 6-8 hours of sleep per night
Limit naps during the day to 20-30 minutes
I avoided caffeine and alcohol 4-6 hours before bed
I reserved the bed for the three S's: sleep, sex, and sickness
Do not use the bed as an office.
I avoided light exposure at night, including electronics, and distracting noises
Electronics before bedtime is often a bad idea as it prolongs stimulation of the brain. Light exposure can limit the pineal gland's release of melatonin.
I found my favorite sleeping position
Do not toss and turn in bed. If you think it has been more than 30 minutes, get up and do a relaxing activity, such as light reading. Use comfortable bedding and keep the room well ventilated at a cool temperature.
I tried a bedtime snack
Melatonin naturally occurs in foods - pistachios, bananas, pineapple, oranges, cranberries, raspberries, goji berries, walnuts, almonds, and tomatoes
I used my essential oils to help me fall asleep