For sleep restriction , limit yourself to only a few hours of sleep a night and gradually increase the time you allot. Basically, exhaust yourself until you can sleep normally. On the other hand, light therapy works under the premise that your internal clock is out of whack and just needs to be reset to reflect the actual time of day. For example, if you wake up too early, you should expose yourself to bright light in the evening thereby convincing your body to get tired later that night and sleep later the next morning. If you go to sleep too late, light exposure in the morning serves the same purpose.
Cognitive therapy is another option.
Many people have dysfunctional attitudes about sleep that can lead to a vicious spiral. If you're nervous about sleep, you cannot relax long enough to get it. In this case, a therapist can talk through your concerns with you, bring your harmful attitudes to the surface, and give you a new sense of control. With any luck, you will soon be worrying more about what that weird dream meant.