If falling asleep feels impossible, focus on an evening routine that lowers stimulation gradually. Start by setting a consistent sleep and wake time, including weekends. Stop caffeine at least 8 hours before bed and keep dinner lighter in the late evening. Dim lights 60-90 minutes before bedtime to support natural melatonin release. Put your phone away or use blue-light limits and avoid emotionally charged scrolling. Try a wind-down sequence: warm shower, gentle stretching, then 5 minutes of slow breathing. Keep your bedroom cool, dark, and quiet, and reserve the bed for sleep. If your mind races, write tomorrow's tasks on paper so you can mentally disengage. If insomnia continues for weeks, discuss it with a healthcare professional.