Lie down flat on your back placing your hands on your lower abdomen (just below the naval) and breathe deeply in and out. Make sure there is little to no light (unless you're afraid of the dark, in that case you may need more light). You room should be warm. Not freezing, but not melting either. Try drinking a warm beverage. Listening to soft music is good too. Or singing yourself to sleep is nice. You can also try getting really cozy and watching a movie. If you're body is restless, you may need to do some exercises until you start to feel a little sleepy. Yoga is nice. Poses like: downward facing dog, child's pose, nighttime goddess stretch, forward bend, seated forward bend, etc.. Also, try taking a nice warm shower before bed. And, try to avoid caffeine. Hope this helps!!