ASMR - Autonomous sensory meridian response is a tingling sensation usually felt on the scalp, neck and back in response to stimuli. ASMR videos can be found on youtube and contain a variety of stimuli for different preferences such as whispering, tapping, crinkle sounds, massage and scratching.
Sleep hygiene - Remove electronics from your bedroom and do not watch TV or look at your phone before bed. Screens contain a blue light that tricks your brain into thinking it’s daytime and therefore inhibits the release of melatonin (the sleep hormone). Keep your room at a cool temperature and as dark as possible.
Mind focus - If your mind runs away with you and won’t stop thinking about that embarrassing thing that happened when you were 7, try to focus it on one thing.
You can count sheep if that works for you or you could try the alphabet game! You work your way through the alphabet and name something that begins with each letter, for example, a famous person, food, an animal e.t.c. e.t.c. e.t.c.
Endless fun! *cough*
Avoid - Caffeine, heavy meals and exercise before bed!