That's hard sometimes, especially when your thoughts keep racing around. I find a nice walk ( if the weather is good), or make a nice cup of tea, put on some quiet music, instrumental if you can, and tell your mind to quiet down. Give yourself permission to put your worries on the shelf for the evening.

Turn the lights out and light a candle. Light can be too stimulating. Turn the light on your device down if you can. Take a bath or hot shower. I love to buy new pajamas and a body butter face mask or nail polish. Sometimes I just grab a blanket and put on a movie or read a book. (Sometimes talking a walk helps.)

I actually had a doctor tell me to masturbate before going to sleep. I was thinking, "Hey Man, isn't that kinda personal."

Have you tried yoga? Also turn the volume on your television/radio down. Do a mini meditation. Just sit and clear your head or lay down. It doesn’t have to be a big thing.

Buy a copy of the CD, A Month in the Brazilian Rain Forest. Lay back, phone off
Play on repeat.
[media=https://www.youtube.com/watch?v=7sxQd09V4ZM]

Music. Specifically 70s and 80s because it's so beautiful and full of passion. Food for the soul

I workout have a good shower and eat. Sore muscles, full stomach and in bed = IDGAF about anything too tired. Lol