My dad is like this. Please tell me as I am curious, do you tend to self-reflect or have a vivid inner world? I'm trying to understand how my dad does this and my current theory is that he simply does not dwell on things and runs mostly on instinct.
I exercise almost every day and have for over 20 years. It definitely helps.
I do have a basic bedtime routine. I go to bed at a consistent time, but I don't avoid screens or anything. I do avoid games and any news type things when I'm winding down for bed, but will read and watch part (it's always a part b/c I'm asleep before it's over heh) of a show on my phone. Also, DnD kicks on about an hour before bed so a random work email doesn't derail me.
Finally, if there is something I'm worried about I take care of it. This goes back to not dwelling on things outside of my control, and dealing with the things that are.
For me, it's about
- consistent bedtime
- doing as little as possible involving a screen in bed
- consistent bedtime routine
- consistent bedtime
Screwing any of these up can quite easily cause me to start worrying about things instead of falling asleep.
But I also think in part I'm just lucky and I can't really explain what causes it. I was always able to fall asleep in the car when I was younger, almost instantly. I can't fall asleep on public transport or planes at all though unless I'm really shattered.