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The best thing I've done for sleep is to wear amber (yellow) safety glasses a couple of hours before bedtime. Your body can't produce melatonin if your eyes see blue light (the kind TVs and computers make a ton of). Yellow glasses block out blue light and allow melatonin production to begin. This not only regulates circadian rhythms, but also mood. It's an excellent treatment for bipolar disorder. Aside from the yellow glasses, I wear a sleep mask at night. Night-time light also disrupts melatonin production. You can buy night-lights that don't produce blue light if you need one.
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