Poor sleep is such a common issue for people - whether it be trouble falling asleep, staying asleep, sleep quality or more. In Ayurveda, sleep disturbances are classified as vata, pitta or kapha in nature. Vata is the most common one and what I will focus on. Why is sleep so important?? This is when our body processes everything you take in throughout the day (food, senses, experiences - EVERYTHING) & rests, repairs, and restores the body. It is imperative that your body have the proper time to be able to process or ama can build up and further problems can arise. Here are some ideas on how to get a better night's sleep.  

1. Start with a good morning routine! Get up by 6:30 AM (this is when kapha time starts. You will feel more sluggish if you sleep into kapha time with is about 6-9am and pm - this is a hint for later!!). Create a routine for your morning to prioritize exercise, yoga, meditation etc. Eat meals at the same times every day (~8am, noonish and no later than 6pm is best)
2. Power down screens at least an hour before bed. 
3. Create a relaxing routine leading up to bed time. This may include journaling, yoga postures (legs up the wall is great!), meditation, reading, a cup of tea or whatever relaxes you.  
4., Include in your routine a relaxing foot massage using sesame oil. You can add a little lavender oil as well. Put some socks over that you don't care if they get ruined! Oil is very grounding and can pull your body right into a state that is ready to be relaxed. 
5. Be in bed and ready to sleep no later than 10pm. This is because kapha time is ending around this time which is the best time to harness its energy to help fall asleep. Next is pitta time and is where people often get their "second wind."  
6. Make sure your sleeping space is clean, pleasant and has a relaxing environment. You may include a diffuser with essential oils like orange or lavender,
7. Enjoy a warm glass of milk (can be cow milk, almond or oat, or your other favorite milk). This is not just your grandma's home remedy! In Ayurveda, this helps to further harness the kapha energy within you to help bring you to sleep. It is vata and pitta reducing as well, if your sleep disturbances come from this. Add a pinch of nutmeg to it (also proven to help with sleep), cinnamon &/or herbs such as ashwagandha or shatavari.