Things that work for me: -Teaspoon of Calm magnesium powder before bed. Not every day but a few on and off. -no phones or tv in bed -no blue light for at least 2 hours before bed -dark dark room -same bedtime each night -no alcohol -no coffee or other caffeine or even dark chocolate after 2pm -daily exercise for at least 20 min -write out my tasks for the next day so I’ve got things as much out of my head as possible -If I can’t sleep or wake up, Get up and eat something small and protein-rich like nuts or cheese -Don’t check phone in middle of night -wear earplugs. It’s amazing how little noises wake me up. I use the soft moldable swimmer’s ear plugs