I was given some pointers, such as establishing a bed-time routine. It might start at the time when you are finished yor dinner, and want now to begin to relax.
First, prepare what you can for the next day.
If there is anything you can finish tomorrow, remind yourself of that fact. Most thing fit this category.
tidy up, perhaps sit with a book, or just further away from your screen/s or turn them off. The blue emanating from apparently is a stimulation to the brain. We want to relax.
If you want to put some music or an audobook on, choose carefully. Nothing jarring or loud, No screaming voices or electric guitar. As far as audiobooks goes, I prefer a reader who keeps their voice at a regular volume. NO sudden loud speaking, or whispering. It is jars me awake when I am drifting off. I don't want it to be so interesting that I want to keep listening. A timer is useful, but it can be difficult to guess how long you might still be awake. Don't have any sound turned up loud. Loud enough to hear, enough for a background sound. You miss anything, you can listen again another time.
Any thoughts intruding? I would write them down. (I try to do do this earlier now, because I can't use pen and paper. A small bed light, or if you like, you might use a voice recorder. Ok, you say, thoughts are there now, I don't need to hear them repeat over and over.
Any physical discomfort you can eliminate, is a good thing. I just have to wait for mine to settle. & listen to my book.
It really annoys me, being so tired sometimes, I think I could fall asleep while siting up, with the tv on, but when I go to my bed, I might be awake for two hours. Sometimes, I get up, pace a bit, have a litle snack, (nothing big or heavy.) and go back. that usually helps.
Very hot nights, I have had a cool shower. Feel much better after that.
I have mostly not been able to establish regular habits for anything, and I have heard that would be the most helpful thing I could do. *sigh* Somewhere inside that naughty mmMekitten is rebelling.
Regulate times for eating, getting up, going to bed, pretty much other routine activities as well. & bed is only for two activities, one is sleeping....least that's what I was told.