I have been hearing from many of you that you are having trouble falling asleep or waking in the night recently.  I wanted to share my favorite “Sleep Hygiene” recommendations with you as these simple strategies typically help a great deal. 
1.  Go to bed and wake up at the same time every day.  I recommend aiming to be in bed by 10 pm each night and setting an alarm if necessary to wake no later than 7 am. 
2.  Exercise daily, preferably outdoors. 
3.  Expose yourself to bright light first thing in the morning.  Go outside or sit next to a sunny window.  On cloudy days, open the shades and turn on lights. 
4.  Avoid electronics for at least an hour before bed.  This includes phones, computers, tablets, TV, etc.  The blue light emitted from electronic screens can prevent sleep.  I recommend reading a book, doing a puzzle or working on a craft project instead. 
5.  Keep the lights dimmer during the hour before bed to signal to the body that it is time to go to sleep.
6.  Avoid eating late at night and limit alcohol which can disturb sleep.  
7.  Take a warm shower or bath before bed to relax your muscles. 
8.  The bedroom should be dark, cool and quiet.  If you find it too quiet, try using a fan. 
9.  Put a few drops of lavender essential oil on your pillow before bed to calm your nervous system. 
10.  Massage your feet with warm sesame oil ( not the toasted sesame oil which has a strong odor) before bed.  This works like magic and is great for kids too! 

If you need more help, let me know.  I carry several natural sleep aids including Melatonin, Passionflower, 5-HTP, Sleep Easy and Tranquility which can be useful when additional support is needed.