Get to sleep ritual

First, lay down on your bed or ground, then start with your head, tense the top of your head and work all the way down to your toes, make sure you do it like reps (Like tense then stop tensing then tense and stop tensing that part of your body). Then relax, and once you're done those, clear your mind, the only thing you should think about is saying the word sleep inside your head, say sleep inside your head until you fall asleep and make sure you don't try to go to sleep, let it be natural.