Instead of counting sheep, cover in sheep. Wool blankets better regulate the body temperature. Warm milk has been shown to stimulate brain activity and produce energy. Not effective for sleep. 2 hours prior to sleep.
Exercise increases metabolism but also stimulates too much energy to promote sleep.
Do not argue, pay bills or participate in work-related issues in your bedroom. This makes a place of relaxation stressful. Use the bedroom for sleeping. If you are in need of such medications discuss this with your physician. Alcohol - Makes you drowsy but disrupts your REM or deep sleep, which is is necessary for a decent night s sleep.