In the hour before you'd like to sleep, Murray suggests incorporating a relaxing, sleep-inducing, and cell-phone-free bedtime routine.
I usually do this a few hours before climbing into bed but I've moved my power-down hour closer to bedtime. It consists of a dance party, a warm shower, and a skin-care routine. This definitely gets me sleepy and allows me to fall asleep faster while avoiding a random jolt awake at 3 a.m.
Murray's other suggestions for this wind-down hour include stretching and reading a book.