I always have a hot shower 15 minutes before bed. I can't sleep unless I have that shower. If I try to sleep without it, I am cold and stiff. Even with lots of blankets, my feet will still be cold!

I have also heard that no TV in the bedroom and routine are good. My DH has a lot of trouble sleeping. He finds that if he gets up and eats he can usually go back to sleep. Must be the full tummy feeling Even though I tell him how bad it is!
Also I think it's called valarian forte, it's natural from the chemist.