…or learn to do the cognitive shuffle:
https://www.theguardian.com/lifeandstyle/2016/jul/15/shuffle-thoughts-sleep-oliver-burkeman
The cognitive shuffle involves mentally picturing a random sequence of objects for a few seconds each: a cow; a microphone; a loaf of bread, and so on. It’s important to ensure the sequence is truly meaningless, otherwise you’ll drift back into rumination. One option is Beaudoin’s app, MySleepButton, which speaks the names of items in your ear. Another is simply to pick a word, such as “bedtime”, then picture as many items beginning with “b” as you can, then “e”, then “d”, then… Well, by then, if my experience is anything to go by, you’ll be asleep.
In part, Beaudoin argues, this works because the brain has evolved to determine whether it’s safe to fall asleep by checking what one specific part of the brain, the cortex, is doing. If it’s engaged in “sense-making” activity, that’s a sign it may be weighing up dangers. But if thoughts have degenerated into rambling nonsense, the coast is probably clear. By filling the mind with nonsense, you trigger the sleep switch. Yet the technique also works for a simpler reason: it’s hard to focus on multiple things at once. While you’re busy generating a mental image of a microphone, it’s tricky to fret about your mortgage.
…I’m the wrong person to post on this thread as my wife assures me I’m usually asleep the second my head hits the pillow. But sometimes I’ll wake up, start thinking about work or whatever and worry about not dropping off again. This is a rock solid technique for getting to sleep quickly, if you can be arsed to do it. It’s sometimes nicer to lie there feeling tired. I’ve adapted it a bit – think of villages/hills up a valley alphabetically, picturing them. Thing is to dot about so your brain can tell you’re not doing anything important, and off it goes…