Dim the lights 1 hour before bedtime and indulge in relaxing activities.
Avoid looking at anything with a screen. The light keeps you awake and alert.
10 minutes before bedtime sit in a comfortable chair in the dimly lit room. Imagine the outline of your body and slowly trace it in your mind. Pay attention to the amount of pressure you are feeling against the chair, where there is more pressure and where there is less.
Is your head touching the back of the chair? How heavy does it feel against the chair, the wall or just the air?
Continue these questions for your ears, shoulders, arms, legs and feet. Then work your way back up. If your mind wanders bring it back to the exercise.