Right now, I go to sleep 1+ hours after I actually settle in bed. I toss and turn and my mind never chills out. I was just wondering how I can shift my routine to get to sleep faster. Right now I just throw a podcast on and hop in bed.
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If I can’t sleep I listen to a kids bedtime story with a sleeptimer, bonus points if you already know it (it gives me input without actually being interesting enough to stay awake for)
I stay up until real tiredness hits, then I do cocktail (l-theanine, glycine, magnesium bisglycinate) and wind down with only warm dim lights. sometimes I watch series/whatever to get last dopamine before sleep. And when my eyes start closing on their own I'm out in minutes
To start, you need to sort out your diet, simply less sugar, plus there are foods rich in tryptophan which helps you fall asleep, such as tuna, chicken, and milk (they are leaders in content). If you take a hot shower two hours before bed, it will also help cool your body and fall asleep faster. Don't forget about exercise; it helps muscles relax, but I don't recommend exercising late because it will increase your heart rate and only make things worse. If we're talking about instant tricks, these are rapid blinking, deep breathing with a long exhale and breath-holding, and a sleep mask. There's a lot more to add, but I think I've already said too much hahaha.