Steps for good sleep:

21:00 First cup of valerian tea, then shitpost until 22:00

22:00 Second cup of valerian tea, then get ready, brush your teeth, poop, etc.

22:30 go to bed and put away your phone before 23:00, ideally don't even touch it

...

06:30 wake up, read some pages of your book under your pillow and leave bed whenever it is needed

 

repeat