>>543445867
Don't eat or drink anything 2 hours before bedtime, especially anything with sugar or caffeine (water is okay up to an hour before bedtime)
Turn off the 'puter and any screens 30 minutes before bedtime.
Get your bedroom as cold as you can reasonably tolerate.
Turn your phone OFF and put it on the other side of the room
Spend some time stretching your legs, neck, and shoulders just before getting into bed.
No masturbating