I avoid screens (with one exception mentioned in a bit)—especially social media (including fediverse)—for like an hour ahead of time, read a book, make sure I’m well fed and hydrated without eating too close to bedtime, wear a sleep mask, and put on some soothing music, podcast or (mostly audio-based) video—with the screen off as soon as I hit play. Sometimes I even resort to my noise-cancelling headphones—or earplugs, if the sounds of my own breathing, swallowing, and bloodflow don’t bother me too much that night. It helps to meditate and/or make sure to exercise/work hard enough to wear myself out each day.

Comfort helps. Finding the right position, having the right sheets, mattress, pillow, getting the ac/fan/heater so the room feels perfect, maybe cracking a window for fresh air. Feeling secure and safe where I’m sleeping, confident that I’ll make it through the night without rude awakenings. Each isn’t very powerful on its own, bit all together make a big difference in how readily I drift off.

Finally, I just try not to worry too much whether I fall asleep or not; if it’s not looking like it’s happening, I’ll try to write a story for myself or draw a masterpiece in my minds eye. If that doesn’t work, I’ll focus on invoking some Wake-Induced Lucid Dreaming instead: forcing myself to lie perfectly still with my eyes closed, not even shifting for comfort nor to scratch itches nor swat flies, letting my mind wander wherever it wants to and just going with the hypnagogic hallucinations (they can get a little uncomfortable at times). This rarely has the intended effect, but I usually do end up waking up later, realizing I fell asleep without knowing it.

Disclaimer: my routine won’t solve insomnia, it won’t fix neurological disorders that affect circadian rhythm, it probably won’t work on the first night even if you don’t have the aforementioned issues. But adding any part of it to your routine (if you can) will make it just that much easier to fall sleep, when you can get around to it, even if you do have underlying conditions.

Also, at the risk of sounding like a boomer, screens are really bad for sleep. I grew up with them: my family had a habit of watching tv until bedtime, I trained myself to fall asleep while staring at my laptop (which I often have on my bed), or I’ll pick up my phone after I put the laptop down. Nowadays I can feel how awake my brain gets when I check lemmy or read news around bedtime. If I have my phone near me, I’ll have this nagging feeling to do “just one more” check of all my socials.

And it always keeps me awake until I will myself to turn it off and close my eyes.