I believe it is important to do things to start your day in a happy frame of mind to set the tone for the rest of the day. I also think it's important to end each day (whenever possible and sometimes it just isn't) on a positive note. Feeling relaxed before you get into bed is more likely to have you in a happy frame of mind.
Relax before you go to bed
Some days are so busy there is a temptation to just crash into bed at the first possible moment. However, you are likely to sleep better if you unwind and relax for a while before hitting the hay. How you choose to relax will be a matter of personal taste. Some people enjoy a warm bath.
Have a sleep inducing light snack or drink
This is a matter of what works for you. Some experts recommend not
having anything to eat or drink near bedtime. You may find eating or drinking at this time upsets your stomach or tends to keep you awake. If it doesn't suit you, don't do it.
Sometimes a light snack helps you fall asleep especially If you are hungry at bedtime because you have an early evening meal. Try a light snack of cottage cheese, a small banana or a small bowl of cereal (not too sugary) with milk or a few walnuts or almonds. Avoid eating too much as you could end up with indigestion or heart burn.
A warm milk drink works for some people, making them feel nurtured, happy and helping them sleep. Other people benefit from passionflower or chamomile tea which are natural sedatives.
Have a relaxing bedroom
It is lovely to end the day in a room you find comfortable and relaxing. Visitors may not see your bedroom but it should be a place that makes you happy. I prefer a room that isn't cluttered and that isn't too
stimulating in its decor. Some lavender oil dabbed on your pillow or elsewhere in the room can help you drift off to sleep. If you feel relaxed and confident that you will fall asleep quickly you are more likely to feel happy.
Think of five things to have gratitude for
My list for today would include seeing an interesting water bird by the river, beautiful weather, having a laugh with the librarian, receiving a snail mail letter from a cousin and picking my first tomato for the season.
Read something positive in bed
If you enjoy reading, a short session of reading before you go to sleep is a nice way to end the day. You might choose a novel, magazine, something funny or an uplifting article. Avoid the newspaper which is bound to be full of negativity. Also avoid catching up on the news on the radio or television for the same reason. (I am sure you have heard television, mobile phones and computers interfere with your sleep, so I won't make a big deal out of that.)
Make it a habit to leave any worries outside your bedroom
Don't use your bed as a place to think about your problems. You will handle the following day better if you get a good night's sleep.
If you are relaxed and happy at the end of the day you are more likely to sleep well. A good night's sleep sets the scene for a positive tomorrow.