A list of things that help me get quality rest.

Software

F.lux

Reduces the blue light* output of your monitor in the evening, synchronized with sunset. This can enhance the normal feeling of drowsiness.

This software is only available on computers. Android and iOS phones offer similar system settings that must be configured / turned on to work.

Hardware

ChiliPad

A water-cooled pad that goes between the sheets and mattress. Really helps me during summer, when I'd be drenched in sweat without it. I love it and use it year-round. When I'm without it on a trip, my sleep is frequently worse.

Consumables

Thorne multi

I use a multivitamin that is formulated in two doses, a morning and evening dose. More stimulating nutrients are included in the morning dose. Relaxing nutrients are included in the evening dose.

Melatonin

When I need to reset my sleep schedule after international travel, or my schedule drifts, one or two nights with 300 micrograms of melatonin, one hour before bed is often all I need to get my sleep schedule back to where I want it.

Melatonin has been completely useless to a blind friend of mine. YMMV.

Practices

Avoiding caffeinated beverages

starting around 2 pm.

Winding down routine

• start early
• shower
• read / listen to book
• switch to incandescent light around when I start reading. Another blue light reduction measure. These are difficult to obtain in the US.

Clean sheets

I wash my sheets once per week.

* Controlling your monitor's brightness can also help reduce blue light exposure and eye strain. Reducing the contrast between your screen and whatever is behind it can also help. Search for "bias lighting".