I have a playlist of somewhat relaxing (wife disagrees on it being relaxing) music I’ve heard a billion times before (mostly instrumental game music). Paired with a “soft” EQ preset that also drops the volume. Put it on with a sleep timer for 30 minutes.

Over top of that, a set of ambient relaxing noise, set so it almost, but not quite, drowns out the music. Basically I have to focus a little to pick out the music. Set that with a sleep timer for 45 minutes.

Into one headphone in whichever ear isn’t against the pillow.

All the noises are relaxing, and the need to focus to hear the music helps keep my brain from getting wrapped up in other thoughts. Once I focus on the music, it’s stuff I know intently so eventually it filters out into no thoughts and I’m out.

If I’m having a particularly rough night, jerk off first and/or melatonin.

Also, blue light filtering and reduced brightness on all screens starting at least 30 minutes before you lay down.