19, 20, 21, 22, and 23: setting the sleep scene

19. Face the alarm clock away. Watching the time tick by can actually cause more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies think it’s time to stay up and party.

20. Get techy. Check out the variety of smartphone apps and other gadgets designed to help usher in a better night’s sleep. Tracking sleep over a long period of time can also help us pinpoint what’s helping — and hurting — our snooze time.

21. Listen to soothing music. It can improve both sleep quality and duration [10]. Try classical, folk, or slow-paced contemporary styles for some soothing sounds.

22. Sniff some lavender. This scent can actually be an antidote to insomnia. Try burning lavender-scented candles or essential oils to ease into sleep [11].

23. Try progressive muscle relaxation. Starting with the feet, tense the muscles. Hold for a count of five and then relax. Do this for every muscle group in the body, working up from the feet to the top of the head [12]. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.