This is me, it's a clear conscience... For years I was a terrible insomniac, now I have several rules that work for me. No caffeine after 4pm. No phone/ipad/computer for an hour before bed. No clocks in the bedroom. When I get into bed.... Breathe in for 7 seconds, out for 5 seconds. At the same time think of your body parts relaxing one at a time, ie, start with toes, imagine all stress and pain leaving your toes, then the base of your feet, then your heals, ankles, calfs etc etc.... Work your way up till you get to your head... Always works for me... I'm asleep in seconds. Staying asleep however is another matter... I've not conquered that yet, 3 hours is probably my max, the slightest thing wakes me up, noise, light, snoring husband.