This is the technique I use. It has made me "dependant" on it though, as in I really struggle to sleep without listening to a podcast. If i'm still awake afte

This is the technique I use. It has made me "dependant" on it though, as in I really struggle to sleep without listening to a podcast. If i'm still awake after 30 minutes, I'll give up and go downstairs to read/whiskey for 10 minutes before trying again.