You can't control everything when you’re trying to get to sleep, but you can create a better routine and environment to make sleep easier.
Stick to a routine: Go to bed at the same time and wake up at the same time.
Bedtime snacks: Don’t go to bed hungry or overfull. Keep any bedtime snacks light and keep away from caffeine.
Hydration: Take a few sips before bed or keep a glass or bottle on your nightstand, but don’t have too much right before bed.
Relaxing environments: Create a calm, dark, and quiet atmosphere before bed. Limit screen time and loud noises an hour before bed. Take a bath, listen to soothing music, or read a book.
Naps: Avoid long naps and naps late in the day.
Get physical: regular physical activity can help sleep, but don’t exercise close to bedtime.
Manage stress: Write down any stressors, worries, or tasks for tomorrow and set them aside. They can wait until tomorrow.
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Information from mayoclinic.org