Use your bed only for sleeping and sex. If you try to go to sleep but are unable after 30 minutes, get out of bed and do something relaxing for 30 minutes, returning to your bed later to try again. Lying in bed frustrated only perpetuates insomnia as you start to mentally connect lying in bed with the feeling of not being able to sleep. Avoid or limit caffeine, alcohol and nicotine. Caffeine and nicotine can keep you from falling asleep.
Alcohol can cause un- restful sleep and frequent awakenings.
If you tend to fall asleep too early, use light to push back your internal clock. In the evenings, go outside in the sun or sit near a bright light. Avoid or limit naps. Naps can make it harder to fall asleep at night. If you can't get by without one, try to limit a nap to 45 minutes.