ANY TECHNIQUES ON HOW TO GET SLEEPY?

I hit been feat to rest at 4:30 AM every period for same the terminal 2 weeks, waking up anywhere from 12:30 PM to 2:30 PM. Thats when I was at my grandparents, today I’m backwards at bag and my mom expects me to go to bottom at 12:30 AM. Is there ‘techniques’ on how to intend sleepy?

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