flirt

seconding the lighting stuff!

turn on that blue-light filter on your phone, be mindful of screen usage before bed, and ELIMINATE any lights (specifically blue ones) in your bedroom.

sometimes full dark can also be a little offputting, personally i’ve had a weird amount of luck with really low level warm lighting. just being in a dimly lit room will put me OUT way quicker than pitch black will.

i also do a podcast or something on a barely audible speaker with a 45 minute sleep timer. but that’s mostly a tinnitus thing for me, your mileage may vary.