My technique developed over many years, which works really well for me. I struggled terribly with insomnia as a child. There is NOTHING to do at 3 AM when you are 5 and can't read yet. I used to have this idea that my parents used up all of the available ability to sleep on my sister, who would literally lean into the shrubbery and fall asleep if my parents didn't unlock the door and get her inside fast enough, and that's why there wasn't enough for me. ( I have also watched her with awe as she, as an adult, slept through her two medium sized dogs having a play fight ON her tummy) *Never look at light emitting devices within 30 minutes of going to sleep *No TV in bedroom *Drink plenty of water during the day (this really helps me) * Get natural light, as much as possible, between 6 and 10 AM. Get a lightbox if you need one. * I found it helpful to have a color scheme. All my sheets and blankets and walls are a pale blue, which I find restful and soothing. *Keep the temp low, low, low and use heavy blankets *Develop a sleep ritual. I MUST read before I go to sleep *If I have those intrusive occupying thoughts, I read more or try to recreate the plot of a movie in my head. That usually works.