ANSWER:
Exercise, but not within 2 hours of bedtime. Have a warm bath, or shower, an hour before bedtime, then a glass of warm milk, possibly with Horlicks, or one of the herbal teas, below, and use dimmer lighting. Put your mind in a position where it wants to shut itself off, and sleep. See insomnia treatments, in much more detail than can be included here, in section 3, at ezy build, below. Use one of the relaxation methods, in bed, after lights out, in sections 11, 2, 2.c, or 2.i, but they can take some time to master, (Progressive Muscular Relaxation excepted) so learn and become proficient in their use during the day. An alternative is to use the EFT, in section 53, saying to yourself: “Even though I sometimes have a sleep disorder, I deeply and completely accept myself.” (or choose your own wording) while you use the acupressure tapping.

Some more; quick, and easy to learn, are at http://www.umm.edu/sleep/relax_tech.htm The progressive muscle relaxation, (most easily learned) guided imagery, and mindfulness breathing are known to be effective. Find out which works best for you, in the daylight hours, so you will be prepared, come bedtime. For many people, a good idea is to develop a set “wind down” routine for the last hour before bedtime, so your subconscious mind learns that it is time to put thinking aside, and prepare for mindfulness, (awareness, without cogitation/purposeful thought) or the EFT, in preparation for sleep, but the idea with mindfulness is to not even think about sleeping: just drift off, naturally, during exercising those techniques.

Avoid TV, computer, or anything exciting in this hour, although reading a BORING! book is a good idea. I suggest that you try using the EMDR variant, in section 3, on page A, prior to the mindfulness, or the progressive muscular relaxation, but after the EFT, if that method is chosen. Experiment, to find which combination works best for you. I also use it prior to my chosen relaxation technique, after lights out, at night. Get strong light, preferably sunlight (even if overcast) soon after waking in the morning, to reset your circadian rhythm. Your bedroom should very dark, after lights out, and a good sleeping temperature is 70 F, or 19 C. No daytime napping. Have a cup of chamomile herbal tea, an hour before bedtime, and employ many of the techniques in section 3.

Others may prefer Sleepytime, by Celestial Seasonings, Relax, Be Sleepy, or valerian root, from supermarket tea, or health food aisles. http://www.ezy-build.net.nz/~shaneris If you are one of the 40% of people who are fairly suggestible, you may wish to consider professional hypnotherapy, or: Cure Insomnia, & Sleep and Dream, & Sleep Like a Child, & Drift Off To Sleep, & Fall Asleep Fast
http://www.hypnosisdownloads.com/ or from: http://www.asktheinternettherapist.com/h… – Quiet Blissful Sleep, & Enjoy Deep Sleep, & Restorative Healing Sleep.