Slow and steady changes are the best way to sustain a change.

That said, if your sleep time is well past the 10 pm hour, then try moving your time back by 30 minutes. For example, a usual sleep time of Midnight would mean you try to sleep by 11:30 pm. Try to keep this pattern for a week or two and then move again from 11:30 pm to 11:00 pm and so on. At first, you may just lay in bed, and sleep may not come right away, the idea is to train your body-mind, and you do this by being persistent and consistent. Allowing the body to lay down, with your eyes closed, in a dark room promotes relaxation and eventually sleep.

The next thing to consider is the habits that promote sleep. Try putting away all digital devices at least an hour or two before bed time. Try reading a book or listening to some calming music. This is also a perfect time for a deep breathing practice, alternate nostril breathing, and even a meditation practice if you have one. These practices calm and quiet the mind preparing it for rest to digest all the day's experiences and information. Warm milk with a pinch of nutmeg has been known to promote sleep as well.

If you are struggling with sleep, you will benefit from an Ayurvedic assessment to have a more in-depth look at other factors that may create this problem.

Some foods could make it difficult for you to sleep, which is unique to your nature and current imbalance (Prakriti/Vikriti).

Check out my video on breath work for emotional and mental disturbance to ease you into a relaxed state