Decide when you want to wake up and count backward about seven hours. Now take about a 15-minute period before that to start your slowdown process. That means taking five minutes to finish up must-do chores, followed by five minutes of hygiene stuff (flossing, washing your face and so on) and five minutes of relaxing into your sleep state through things like meditation and saying "I love you" as you lie in bed. 

Make changes in your evening rituals