If you need to sleep this technique from Betty Erickson could work for you.
Here’s what you should do:
Think, “I’d like to go to sleep”.
Look around and note three things that you can see.
Note three things that your body can feel (the feeling of the bed clothes, for example).
Listen out for three things that you can hear.
Then note two different things that you can see, two different feelings in your body and two more things that you can hear.
Finally find one other new thing that you can see, a new feeling and a new sound to hear.
Take a moment or two to enjoy the change in your state.