Sleep #02- going to bed at right time.

If I wanna wake up 5:30 I need to be in bed by 9:50, and go to sleep by 10:00-10:15.

stop all the activities at 9:40 and prepare for the sleep - stop the task, whatever you are doing plan in such a way that you are ready to go to sleep by 9:50. Wether it is talking, making out, walking etc. make this clear when you are in relationship. At 9:50 you are going to sleep. No reading book or thinking. This will build the bio-logical clock.

relax your body and mind - if you are mind is agitated, realx it with breath and relaxation exercise. If it rested then use the yog nidra to induce the sleep, and if there is no sleep then use vipassana. Keep your posture straight. go deep in Yoga Nidra that will help you go to sleep quick.

Explore Yoga Nidra for deep relaxation and other common technique of relaxation too.