Complete darkness. Black out curtains on windows. Remove anything that has a light. I can see the tiny LED light on a charging cable through my eyelids. I fall asleep so much faster after getting rid of all light sources.

No alcohol. Drinking would make me fall asleep easily, but I would wake up in the middle of the night and couldn’t fall back asleep for 1 to 2 hours every time.

I got three, they all seem to work on me, but sometimes I prefer one over the other for no clear reason.

1. Counting my breath duration. Breath in at normal speed, count how long it is, then breath out slower than that by two or three counts.

2. Force my thoughts to become disorganised. I do something like free association between concepts and pictures of the inner eye. Common starting point for me is a free flight over a hilly landscape, then random things, woods, trees, rocks, water whatever, I don’t try to control anything about the theme. If I start thinking coherently or about something concrete from my life, I just start again, with another nature scene.

3. Imagine a calm scene. The suggested starting point I was told was floating on an air matteress in an alpine lake (helps that we know those around here, but I’m sure non-alpine lakes work too) and imagine the things you can see uphill as you drift around your axis.

Don’t “try” to fall asleep (it is involuntary), just make the safe & comfortable feelings so your mind knows it is okay to fall asleep.

No caffeine after 2

Take magnesium glycinate and threonate and hour or so before bed (threonate helps me sleep but it can cause vivid dreams)

Make sure you’re comfortable in the bed both in terms of bed firmness/softness and temperature

Use a fan to regulate temperature and create white noise

Create a regular bedtime ritual (brush, floss, skincare, etc) and stick to it

Chamomile tea can help relax

I’ve also found drinking some cool/cold water right before attempting to sleep can help, because your body temperature drops as you go to sleep. I’m also a hot sleeper, so that also helps to cool down my core.

Make a regular sleep schedule and stick to it as much as possible

Write down any persistent thoughts, journal emotions, or create a to-do list from whatever might be running through your mind. Getting that out of my head and onto paper helps to alleviate any anxiety and can help stop my brain from planning and running amok while I’m lying there.

I turn off all the lights and only use some color-changing LED lights an hour or so before bed. White lights are too bright and can keep me from sleeping. Red is darker, yet still bright enough to see where I’m walking. Red lights are also best for night vision, if you go stargazing, make sure you have red flashlights, because white light will destroy your night vision for 20 minutes or so.

I also use a screen dimming app on my phone to bring the brightness down lower than the brightness setting will allow. On Apple devices, this is a regular setting in accessibility called “Reduce White Point”. Android still hasn’t figured out how to mimic that well and the best app I’ve found is Screen Dimmer Plus. It basically puts a Grey layer over whatever images show up on your phone and will mess with screenshots taken and it doesn’t change anything with the top 1/4" of the screen. The Reduce White Point setting on ios doesn’t mess with screenshots and changes the brightness for the whole screen. It’s one of the big disappointments I’ve had with android.

Get Blackout curtains to block light from the windows

Don’t exercise too close to bed. I also can’t take showers or baths too close to bed because they will disrupt my sleep.

Slow breathing and closing your eyes will lying in bed can help if you’re restless. I’ve also found that if I’m having a particularly hard time falling asleep that getting out of bed and reading a book or fiction story before returning to bed can help.

Choose something light and calming to watch as the last thing before you turn off your TV. Nature documentaries like Planet Earth or a light comedy can help you unwind and be a little more calm than watching an action, horror, or drama movie/TV show.

Another thing I’ve read about if you’re restless is to work your way uo your body squeezing your muscles for a few seconds. So start with your feet and flex them a couple times for a couple seconds, then go uo to your calves, all the way up to your eyes. The flex and release is supposed to help release any muscles that are still clenching from the day.

Spending time in nature during the day is supposed to help calm the mind and body, so finding 20-30 minutes to walk around a park could be helpful.

Don’t stress out about not falling asleep. Lying there with your eyes closed with relaxing breaths is supposed to be restful for the body

Potassium might help you relax and I think it’s also supposed to help with blood pressure if you’ve been consuming too much sodium. Not 100% sure on that, but I figure getting blood pressure under control can help you get better quality sleep.

Don’t think of anything real

My favorite trick is to think of myself in a movie and play it out. I commonly put myself in Harry Potter. I walk up to the hogwarts castle door…then I just have fun making stuff up and playing it out like a movie in my head. Next thing I know, I’m asleep.

If I get too far, I just pick a different movie and start over

The worst thing you can do while falling asleep is thinking about the real world. The present, past, or future. Nope, don’t think about it.

Clear your mind and jump start a dream