Establish a bedtime routine with calming activities. Relax your eye muscles. Create a comfortable sleep environment (cool, dark, quiet). Avoid screens and electronic devices before bedtime. Buy 'Sleepquil" (makers of NyQuil). Read a boring book. Count backwards from 10,000. Practice relaxation techniques like deep breathing or meditation. Pick a topic and name things alphabetically. Limit caffeine and stimulant intake close to bedtime. Manage stress through activities like journaling or talking to a friend. Chew on some valerian root. Turn off all the lights after sunset. Use your bed only for sleeping. Keep daytime naps short and avoid them close to bedtime. Listen to sleep meditations on YouTube. Take a Benadryl 1 hour before bed. Control exposure to light, especially in the evening. Turn on a familiar show that you've seen twenty times. Try to have a consistent bedtime. Look into getting a CPAP. Make a routine and stick to it. Listen to a podcast about the history of philosophy. Limit fluid intake before bed. Wear a sleeping mask and ear plugs. Turn on a recording of rain. Think of something that involves a sequence of activities that ends in something relaxing or pleasant, like a small ritual. Look at the inside of your eyelids. Read for 10-15 minutes before you completely pass out. Engage in regular exercise, finishing a few hours before bedtime. Take 5mg melatonin. Practice breathing techniques and mindfulness. Put on some brown noise and fall asleep in seconds. Try to relax everything including the brain.
