Step 1: Do a short 5 minute yoga stretch routine. I pick 5 yoga stretches I like that can all be done on the floor. I make sure that I stretch my legs, arms, back, and each side to keep things even. Then, I focus on breathing and getting into each pose spending 1 minute on each pose. This way, I loosen all the stress built up during the day in my muscles. I've gotten my body into a place of good circulation. Plus, I've gotten it into a more relaxed state by holding each position for an extended period of time. Tip: use pillows or blankets as support when doing spending a long period of time in each pose, if your body and doctor tells you it is alright, you can spend 5 minutes per pose for more of a Yin Flow Yoga workout at the end of your day.
Step 2: Keep a routine. This lets your body know it is time for bed. Do your yoga flow, have that final glass of relaxing tea, read a few pages from your book, do the same hygiene routine in the same order, then get into bed, and focus on your breathing. This way your body will start triggering for sleep when you do your routine. Tip: This can also work well with your kids. Doing the same things in the same order each night can help trigger a sleep response for them as well!