To get sleepy, a person should be comfortable and relaxed, and at least a little bit physically tired. Numerous relaxation techniques can assist in causing a person to get sleepy.
Plan ahead for getting sleep by getting exercise early in the day. Also, do not consume anything caffeinated after late afternoon.
Step 1: Develop a bedtime routine
Develop a relaxing bedtime routine with quiet time, right before going to bed at the same time each night.
Step 2: Stretch and release
Add relaxing stretches to the bedtime routine. Write down anything that needs to be done so the mind can temporarily release it, knowing it is on the list for tomorrow.
Step 3: Set the mood
Set the thermostat or fan to maintain a comfortable room temperature, and block out noise.