1) No caffeine after 3pm (it takes 6 hours to clear through your system)
2) Take magnesium with your dinner (I sprinkle it in my water). I also take melatonin.
3) Make your room as dark as possible or wear a sleep mask
4) Reduce the temperature in your bedroom to 67 for the entire night.
5) Wear earplugs so you’re not woken up at night.
If you can, stick to the same structure - going to bed at the same time, and having the same nightly ritual.