Count backwards from 1000 by ones
Count backwards by 100 by sevens
On every exhalation, think the word: Sleep
On every exhalation, think the word: Relax
Download the free "calm" app, the guided meditations are very effective
Get out of bed for 20 mins
Focus on your breath, your tummy expanding, your nostrils and your lungs.
Get out of bed and do some journaling, along with some action items for tomorrow.