How to be sleepier, and be so earlier in the evening?

[AshSF]

For me, if I give up coffee at 2pm, I can sleep by 11pm

3pm -> midnight
4pm -> 1am

Like I have a 9 hour cycle to metabolize caffeine out of my system.

[SideSleeper]

I use timed release 5 mg melatonin--works about 90% of the time. I also use the "night light" feature on my computer--gives you a blue light when you use your computer in the evening--it is built in on Windows 10.

[LeonardoDR]

I suffer from busy brain so what I do is study a language at the end of the evening. My mind can't race as much when I turn to memorization, in contrast to problem solving or creative thinking.

[fejsbukpejdz]

Run 3 hours in the morning and 2 after work, drink a lot of sleeping tea, have sex in the evening make everything very quite, smell nice and pleasant. 

When extremely exhausted, body signals that to our brain somehow. 

I don't know if someone already suggested this but it is great for your heart as well.

Sitting around entire day in your office will do you no good or working small manual work.

in fact it will cause stress and anxiety, make sleep even worse