A while back I realized there was a particular topic I could ponder and I’d fall asleep. For a few years, I was able to konk right out by returning to that topic. It doesn’t work anymore, but maybe that’s just because I haven’t found the next sleepy topic.

One thing I haven’t seen mentioned yet is to try and build up a pavlovian association with bed/bedroom = sleep. Don’t do any mentally stimulating tasks while in your bed or even bedroom - no TV or youtube, no mindless phone scrolling, no gaming, etc. Bedroom should be for sleep and sex, and that’s it. If you cut everything else out for a while, your brain will much more strongly associate bed(room) with sleepytime.

Other things people have mentioned are valid too. Consistent sleep schedule, don’t eat/drink/exercise for 2-3hrs before bed, etc.

There is no one-fits-all golden answer when it comes to sleeping but reducing heavy foods, any stress and overstimulation for at least two hours before planned bed time can help or be at least some form of a start…

If it is a problem with falling asleep, when you are lying for some prolonged time already — try standing up, doing some simple stretches, maybe drink water, slowly walk around, visit the bathroom and empty your bladder (don’t turn on too many lights etc.), you can even try some breathing exercises and then just try again.

Many people have a big problem with proper “coming back from work”, like reading some work related e-mails or chats / groups and so on — this can really harm your night / resting time. Make a holy boundary, cut-off time for those things or just fully turn off your phone and put it out of reach. If there are things like plans for the next day, some project that you need to do or a big deadline, physically write all this stuff that occupies your mind, “do the laundry, take the trash in the morning, call the manager and reply to X and Y about Z” — whatever fits your bill, write it down, put it on your desk or on a fridge — make sure that you feel it, do it slowly, be like “I am securing my plans because they are important to me and now there is no need to keep them in my mind, they will wait for me in the morning, right here” or something close to that.

• Lights: Switching to light sources/bulbs with lower brightness/warmer light temperature (lower Kelvin/K-value) 3 hours before bed. (Light affects our sleep-wake cycle, aka the circadian rhythm. Our brain processes bright light as “the sun is still up so it’s not time to sleep yet”)
• Screens: Gradually dimming electronic screens until bedtime (Computer: using F.lux and lowering the brightness gradually in the graphics card’s control panel. Phone: with a built-in Night/Dark Mode option that you can schedule or by using an app like Twilight). // Don’t take your devices to the bedroom, or keep them far away from the bed and set them on silent/shut them off.
• Try not to sleep for more than 8 hours so you’ll need the sleep the next night.
• Sleeping in a closed and completely dark room (including covering LED lights on electronics, or using a face mask) with something that makes a white noise (fan/air purifier/etc.)
• Food: Having a light meal 3-3.5 hours before bed and light snacks 1.5-2 hours before bed, to not put the body into overdrive digesting a heavy meal or cause heartburn/indigestion, and also to not go to sleep hungry and get distracted by that.
• If you sleep on your stomach with your head to the side, you can use a thin and narrow side pillow (but firm) along your torso to support your shoulder on the side that your head is pointing to. (you can also use a thin pillow for your head to not strain your neck/spine - there are ones made for kids if needed)

Find out your sleep cycle length. Mine is 90 minutes. My life is better when I get 6, 7.5, or 9 hours (lol I wish) because I wake up at or near the end of a sleep cycle.

No electronics in bed. Bed is for sleep and sex. No TV either.

Wake up at the same time every day.

Don’t try to force yourself to sleep if it ain’t happening. Go do something boring for a bit.

Sometimes I’m worn out but can’t nap on weekends and I will just lay there trying to relax every muscle I can notice. Sometimes this makes me fall asleep and sometimes I just get some good body rest.

Make your room as dark as possible.

If you have trouble sleeping through noise, try a noise machine. It sounds counter intuitive but usually it’s new or sudden noises that are the problem, and your brain should tune out the noise machine after it becomes a usual sound.

Avoid caffeine 6 hours before bedtime.

If you get heartburn avoid acidic foods and drinks before bedtime.

Alcohol and grass will help you sleep sometimes but it will be worse quality sleep.

These are things that help me, they might not help you. Try to keep a sleep journal if you’re having trouble nailing down what might be disrupting your sleep. It’s all about being in tune with how your body works and feels. Take some time during the day to just feel how you feel.

If you try a bunch of stuff and you get sleep and drag ass every day anyways get checked for sleep apnea.

Depends on what your issue is.

Going to sleep at the same time, and waking up at the same time is very important. Regular exercise. Eliminating alcohol/drugs, including caffeine. A good healthy diet…

Figure out whether your circadian time is set for early morning (~5AM wake up time), day (~10AM wake), or night (~2PM wake). Despite what most people think, it’s incredibly hard for one type to adapt to another.