Get rid of all artificial lights in your bedroom. No night lights. Put tape over the little LED light on your smoke detector, black out the windows, etc. Avoid

Get rid of all artificial lights in your bedroom. No night lights. Put tape over the little LED light on your smoke detector, black out the windows, etc. Avoid blue-light exposure after sunset---that means computer monitors, televisions, phones, etc. You can do orange sunglasses if you must use these light-devices or install applications like f.lux. If you read before bed, prefer e-ink devices to light-emitting devices, or, you know, an actual book. Make your reading light as yellow as possible in color temperature (2700K yes, 5000K or 6500K no), or even red. Keep a notebook by your bed to capture any remaining thoughts at the end of the day. This will release you from the need to try and remember them overnight.