“You need to draw a line in the sand. Pick a time [in the evening] and before that time, you're someone who takes care of things – work, family. Then punch the clock and check out.
“Say to yourself that you'll pick up those responsibilities again in the morning.
“If your work involves electronic devices, shut them all down and put them to sleep for the night. You can also use other activities to mark this cut-off point, such as changing into your bed clothes, having a warm shower or a hot drink. It doesn't matter what you choose to do, as long as you establish a pattern to reinforce that shift in mindset.
“Then you're no longer Sandeep who is smashing it at the workplace, you're just Sandeep the guy in slippers who puts his feet up. It doesn't have to be long before bed, it may be half an hour or so, just enough time to chill before heading off to bed.”
Dr David Cunnington, sleep physician.