From what I have read, heard or seen on documentaries here are some ways of helping yourself to fall asleep.
I warm relaxing bath: The reason is not that the warmth makes you sleepy, it's the sudden change in temperature after the bath that will create that feeling of sleepiness.
A warm-ish glass of milk with a spoon of honey (the honey bit is weird for me because it's sugar).
A book can help, it is not meant to be the same as a screen because the rays of the computer or TV screen harass your brain and you will need a little more focus to follow the movie you are watching. In addition, complete darkness might increase your chances of falling asleep.
Meditation, I have tried it once, it was interesting because I was in a lethargic state but didn't fall asleep although the couple of hours spent meditating gave me back a little energy.
The best solution, is to try the thing that works best for you, and before trying to add something to your routine, find out what is the problem in the current one. There could be a thing you even a few hours before bedtime that makes it harder for you to fall asleep later.
I hope it helps. ^^.
PS: Masturbation would be fun, but would most likely not work, it's very different between men and women, you can orgasm a few times, we can go to bed real quick after.. from my pov you win. lol
I have a shower (refreshes me apart from cleansing) and drink a glass of warm water (no carbs like milk but the same effect - gets you to sleep faster by diverting blood flow to the intestines making your head drowsy).
Reading or watching tele or radio / music etc can become an addiction apart from disturbing in your sleep w/o you knowing it while It's on :)
I sense that you are looking for a pattern that you can find some comfort in. SO lean into what you like most, it is what you will do the longest and it takes 30 days to establish a pattern that will last and only missing one night to break the habit.
I watch TV and take care of emails for the following day, so I can sleep in if the mood hits me. But what puts me out is sex.. but that is a guy thing.
read a book or something on the internet that's interesting to you I like to research a lot of stuff like owners of big company's political stuff space and time the next animal or pet ima own. I love the net for that purpose alone XD
I usually take a super hot shower or bath (if the day was long). Then I have a drink, usually Russian Standard vodka or whiskey on the rocks, with a cigarette while sitting outside. It helps me relax, because I usually have trouble sleeping.
Go to sleep an set an alarm at the same time every night. If you can't fall asleep keep telling yourself (in your head) "Go to sleep" "Go to sleep" over and over again and you will fall asleep if you keep doing that. Or force yourself to do extra homework or something boring and you will get really sleepy. Worst case scenario I eat a LOT and get really sleepy off that. Hope these work
I did not understand what you mean , if you want to sleep I would Tire my day all day long , thing I do is , wake up early do some hard workout , go to school , come home , HW (all of them no exceptions ) if I have class go , after I come from class I do my English HW and then I am so tired I just want to stay at my bed for EVER , if that still won't work . I would work out 2 hours before sleep , then take a shower , listen to music and fall asleep for the rest of my life xD I am so sleepy right now!
I don't really have a ritual, but I typically read a little bit because it can make my eyes get tired, but that doesn't always work because sometimes I just don't want to put the book down. I take a shower as well, which makes me feel so more relaxed and clean. During winter, I might add a cup of hot chocolate or some hot tea (caffeine or no caffeine because caffeine doesn't really ever have an effect on me . . .) It all depends on what makes you relax. Sometimes, I listen to a playlist on my iPod that has soft, slow music on it and put it on low and then set my iPod to fall asleep after a few minutes and that can help. I guess you'll find what works for you best.
What I've been doing is taking a warm shower before going to bed. Lets say around 11 pm I take a warm shower, and I mostly go to bed 40 minutes later. I know its not "right before bed", but it makes me calm and relaxed. Also very sleepy haha.