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something that is not too intense, and then I switch from TV to Tune-In radio and listen to MSNBC or BBC news overnight as I have to have something to act as background noise. Too quiet and I wake up. That and ensuring my sweet pup is cozy and set for the night.. and I'm good. 
Unless I consume too much caffeine too late in the day, the melatonin does the trick in 30 minutes or less. I walk several miles twice a day with the pup but I make sure the final walk is not done too late. Oh, and if I'm working the next day, I make sure that I eat (whatever passes for dinner) late afternoon and am careful what I eat.
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