Some things to consider
- Turn of the lights at night, use only the bare minimum. LED lights mess up our bio rhythm and make us feel like it's still day outside. Use blue light blockers for the phone and computer after dark.
- Start waking up 1-2 hours earlier than you used to, but dedicate that time to do something you enjoy. Some kind of morning ritual (meditation, exercise, morning walk) that will bring you to peace. Waking up early means going to bed early and vice versa.
- Exercise and moving a lot throughout the day is crucial, it will make you exhausted at night and ready for sleep.
- Don't eat late, especially food that's hard to digest. Simple fruits and salads and ideally 2-3 hours before bed.
- Breathing exercises can also help, and I recommend those that activate the parasympathetic nervous system. Slow relaxed breaths through the nose and from the abdomen. For example 4 seconds inhale, 6 seconds exhale. After a bit of practice including breath holds is great tool to keep the body functioning ideally.