The Mani.Gens & Sleep
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Go to sleep early, there is evidence that sleeping before midnight equates to a better quality of sleep.
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Get ready for bed before you feel tired
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Lie on your bed, couch, or chair half an hour to even an hour before your bedtime and don't do anything. Allow the cumulated energy from the outside to be released from your sacral center. Don't scroll through social media, don't listen to a podcast or music, don't watch TV ... all of those things are filled with foreign energies that will hinder you from coming down.
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I recommend taking an epsom salt bath with dim light or lighting a candle and just watching the shadows play against the bedroom wall. Whatever your ritual looks like, make it a priority.