Bedtime routines are important for children, but they work for adults too. Be patient, it's a process with a learning curve. If you stick with it, you will get a better night's sleep, wake up refreshed, and on top of the world.
Ah, sleep: is there anything quite like it? So easily discarded and discounted when nighttime attractions present themselves and yet so dearly missed and pined after the next morning. So how do you get one? What would a day of optimal sleep promotion look like?
Though scientific studies are undecided on whether meditation actually improves sleep (some researchers say it does by easing depression, some say it makes you need less sleep, some reveal increased alertness), I find it the spiritual equivalent of counting sheep.