Summarize the following:
When you're getting ready for bed, it's best to keep the lights around you as dim as possible in the hour before you go to bed. Lights tell you to wake up, the opposite of what you want your body to do. Similarly, when you wake up to use the bathroom at night, keep the lights off if possible. If you're like many people, you likely play on your phone or watch television right before bed. However, the light from these devices can be particularly bad for sleep. They can have a disrupting effect on your sleep cycle, making it difficult for you to fall or stay asleep. Turn these devices off at least an hour before bed. If you're not sleepy when you go to bed, you may have trouble falling asleep. If you fall asleep, you may have trouble staying asleep. Try a quiet activity to get you in the mood for sleep before you need to go to bed. For instance, you could try reading a book or meditating. While most over-the-counter sleep aids don't help much with staying asleep, some natural sleep supplements may be beneficial. Melatonin is a hormone that may help regulate your sleep schedule. Another supplement, valerian, is an herb that may help you fall and stay asleep.  Always talk to your doctor before taking any supplements. A higher dose of an over-the-counter sleep aid is not always more effective than a lower dose, even though the supplements are sold in high and low doses. A sustained-release melatonin usually allows you to stay asleep longer.

Summary:
Lower the lights in the house before bed. Turn off your electronics an hour before bed. Go to bed when you're actually sleepy. Try a sleep supplement.