Establish a Bed Time Ritual
When mothers bathe their children or read to them every night before bedtime, they are reinforcing a signal that it's time to settle down and get ready for sleep. Establishing such a ritual may also be helpful for adults. A hot bath taken two hours before bedtime is a wonderful way to relax your body and make it ready for sleep. For most people, taking a bath closer to bedtime may be stimulating and may delay sleep (of course, there are always exceptions, so experiment with the timing if you need to). For an added benefit, Naturopathic practitioners recommend adding one to two cups Epsom salts to a hot bath and soak for about 15 to 20 minutes before hitting the hay.