The 10-3-2-1 Method
10 hours before bed stop drinking coffee to avoid caffeine.
3 hours before bed stop eating to rest your digestive system.
2 hours before bed stop drinking liquids to avoid waking up to pee.
1 hour before bed stop looking at screens to fall asleep faster.
if you...
overthink a lot - journal.
anxious often - stretch and exercise.
tired - read a book + limit phone time.
irritated - drink room temp lime water.
confused - take a 5-10 min walk.
sad - move your body, ideally outside.