Consider spoiling all of your senses. Create a mood with dim lighting. Lighting candles or using essential oils always feels special. Relaxing music or tones - layer what soothes you to give your systems associations to relax. (nominal costs)

Avoid or soften the impact of blue light for 2 hours before bedtime (LED's, fluorescents, tech lighting). Dr. Michael Breus, the Sleep Doctor goes so far as to say that lighting is medicine. We recommend True Dark glasses to soothe and protect your eyes in less than ideal lighting conditions or in front of a screen. (one-time cost) 

Stash your phone away 2 hours prior to bedtime. Far, far away - Digital Detox. Setup 'Night Shift' on your iPhone to establish a warmer light. 'F.lux' warms up the light on your laptop. Please don't look at your phone for the first hour of your day. (free)

Limit caffeine, discontinue intake after 2:00p. Limit Alcohol consumption. Hydrate as much as humanly possible before 7:00p. (free, cost savings possible)

Daily exercise, walk or movement practice, but not too close to  bedtime! (free)

Set a pre-sleep routine, consistent bedtime and waketime. (free)

Mentally give yourself permission to rest. Meditation, journal just before sleep to settle your mind, ASMR, aromatherapy, Body Scan Practice....whatever works for you. Anything to help get you out of your thinking mind and relax the body. (free) guided relaxation at www.sleepcrown.com/relaxation

Ground your physical body. Get down on the floor and do some Restorative Yoga poses to release tension from the body. Even hugging your knees to chest and slowly swaying side to side while breathing deeply or sending your legs up the wall will help settle you for sleep. (free) www.youtube.com/watch?v=nB_PyKhu1PI

Daily orgasm - helps all systems of the body work optimally. The release of oxytocin counteracts cortisol abundance which leads to better sleep. (free)

Sleep in a cold, dark, quiet room. According to the National Sleep Foundation, the optimal sleep temperature is between 60-67 degrees. (may affect your energy costs)

Brown or Pink Noise from a sound machine or a fan. (nominal cost)

Side Sleepers - sleep with a pillow between your knees to keep your sacrum in a stable, neutral position.

Back Sleepers - check out the Neck Nest by Dr. Peter Martone. And consider placing a pillow or blanket roll under your knees to de-tension the low back while sleeping. (free)

Get your personal data by using a sleep tracker. Oura Ring or Biostrap are both great products. (one-time cost)

Our bodies crave compression. Consider adding a Magic Weighted Blanket to your sleep routine. They are instantly calming. We love to collaborate with Magic Weighted Blanket as they invented the concept and have been in business for over 20 years. Like us, they make their product in the U.S.  Use Promo Code: sleepcrown15 for a 15% savings.

You may want to consider plugging your home wifi router into a timer set to switch off overnight. The potential effects of EMF's on human health are under feisty debate and vary widely depending on the frequency and intensity of the fields. The amount and power of exposure that we receive from cell signals, radio frequency, wifi is relatively new, so there is no long-term data on the impact on human health. Research suggests that constant exposure to EMF could cause harm. Consider being on the conservative side and limit exposure when possible. (timer $3.50 at Home Depot)

Choose a podcast with a host with a soothing voice. Listen to a story before bed to get you out of your thinking mind. Check out the Calm + Cozy podcast by Beth Wyatt. (free)

Cold showers before bed if you are hardcore. Cold water face-splashies if you are a wimp like our Founder Julie. Cold water can increase circulation and decrease inflammation.

Sleep Crown, of course! Helps insulate you from whatever is disruptive in your sleep environment. Feels lucious and cues your body and mind that it is time for sleep. Remember, our goal is uninterrupted sleep. (one-time cost)