This is my list if I need to get back in a sleep pattern:
Eat a banana say 8 o’clock (heard about this years ago)
Ususally in bed by 10
Drink a milky drink say 9pm (not too late so less chance of having to get up!)
Have water by the bed so don’t have to get up for a drink
Read a book or listen to talking on the radio
Yoga
Do a 5 min body scan or Do a 20 min meditation

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a help guide for a better night sleep