Diet and routine does help. Many people in their late 30s and up I also recommend trying to reduce the amount of sugar and caffeine at least 3-4 hours before t

Diet and routine does help. Many people in their late 30s and up I also recommend trying to reduce the amount of sugar and caffeine at least 3-4 hours before they sleep (ie 0 amount). I personally have used a meditation technique for years. This method looks like a variation of that. I think as long as you relax and have the meditation bits you brain will start to associate 'do this means sleepy time'. Basically relax, breath normal but regular, minimize thoughts, meditation exercise. Me personally my 'exercise' for it is to calmly "count to 50 I will not make it past 20'. I rarely get to 5. For me if my brain is 'calm and clear' sleep is usually no issue. But if there is something that is concerning then it is more difficult. There are a very few times I have to go up to 50 and start over 2-3 times to get it to work right. But usually only if I am stressed about something else. Routine is key also. But if the meditation is part of that your brain will do odd things. Even just thinking about this is making me feel sleepy :)