For sleep, I have to break all of the “rules.” Have something to concentrate on like a game, video, or book until I feel like I’m “ready.” (Like dropping the phone or controller.)

I am exactly the same. I do switch gears, though. I have to stop using Lemmy when I get into bed - it’s too engaging. Instead I find some Wikipedia page that beckons imagery that I can use to fall asleep to, like reading about Roman aqueducts, or types of ocean waves.

I don’t do music for sleeping, but I do need white noise, usually provided by a fan (or at this time of year, by the window air conditioning unit.) Some of the hardest nights I’ve had were on road trips, staying in a motel where the AC or heat doesn’t run continuously and everything else is dead silent.