Sleep 03 - Action - Hot shower / bath 90 minutes before bed

A hot shower or bath around 90 minutes before bed seems to work. It's not the hot showering or bathing itself, it's the cooling action that happens after bathing which is important.

"The basic idea of warm-water bathing at night is based on the core body temperature fall that occurs which signals the pineal gland to signal the production of melatonin. For most people that happens around 10 p.m. to 11 p.m. at night, explained Dr. Michael Breus, a clinical psychologist and both a diplomate of the American Board of Sleep Medicine and a fellow of The American Academy of Sleep Medicine. "

See for reference - https://www.healthline.com/health-news/having-trouble-sleeping-try-a-hot-bath-before-bed#Understanding-sleep,-circadian-cycles