The idea of a good sleep is based on the premise that your body can rest best when it feels safe.
Here are a few suggestions:
Ofuro (hot bath) T-1.5 hours
Yoruno Sanpo (10-20 minute walk after dinner)
Yomu Jikan (Read a physical book) even 6 minutes reduces stress significantly
Kansha (gratitude)
Early dinner T-3 hours
Spend the evening preparing for bed
Dim light T-2 hours
Digital sunset T-1 hour
Music
Tea
To put it all together, for a 10:30 pm bedtime:
Finish eating by 7:30
Go for a slow walk afterwards, focusing on the things you are grateful for from the day.
Set alarms and get ready for the next day.
Play calm music and turn down light, and silence alarms, at least by 9:30
Have a bath and/or have a tea
Read for at least a few minutes, even in bed.
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