Diggin, You didn't ask, but I'll tell you what I've learned.
1. No alcohol. Not just sometimes, None - no more.
2. Drink 64 oz. water a day. Finish your drinking by 6 PM. Soda and coffee don't count.
3. No sweet food, no hard to digest (nuts, cheese, etc) after 6 PM
4. Spend time 9 -10 winding down. No exercise, no arguments, nothing exciting.
5. Go to bed at 10 PM. Don't read, no TV, just bed
6. Room to be cold. Open the windows and turn off the heat in the bedroom. 20 Degrees outside ? - open the windows. Wear warm PJ's, long sleeves, long legs. No more skivvies.
7. Heavy blankets. Use a skull cap if your head is cold
8. Think of the word "nothing" in all it's permutations.
Try it for 2 weeks and report back.
Pretty much everything he mentions here I do because I've had insomnia badly and I've done a lot of reading and watching things.
Go to bed at the same time every night and get up at the same time every night it's important.
Without going into all the details of why the above works I 100% agree with him.
I have also found for me eating a couple of cups of popcorn and a ounce of turkey pepperoni before I go to bed helps me get into deep sleep.
But don't eat any kind of red meat anything hard to digest before bed.
Don't eat a lot of high carb foods before bed because they all convert to sugar which can cause your sugar to spike and wake you up. Your last meal of the day is the most important one for sleep. No potato chips pretzels sweets. Something with a low glycemic load like whole wheat, nuts, fish, turkey, chicken are good last meal food.
Also, you have to experiment with what works for you because everyone is different get yourself a Fitbit inspire some cheap Fitbit that does sleep monitoring. This is how you can tell what works and that was a game changer for me.
If you're heavy or if you suspect sleep apnea go see a sleep doctor and get a sleep study done
I stopped drinking completely if you can't give up drinking don't drink after 6:00 pm.
I also gave up caffeine I drink very little caffeinated anything on rare occasions.
If you're in a high stress job that's my biggest cause for sleepless nights.
A cold bedroom wearing long sleeves and socks is important. You want to keep your torso cool but your arms legs and feet warm. Lots of studies have been done about this.
I also have 100 mg of trazodone that I take every night. Eventually I want to get off of it because I don't think it's good for you but sleep is pretty important.