Cut down on smoking and drinking alcohol at least two hours before bedtime. Don't drink coffee or soft drinks containing caffeine after dinner. If you like to read before going to bed, keep it light. Read to a logical stopping point, so you won't lie awake wondering what's going to happen. Don't socialize with friends with whom you are likely to argue in the evening.
Nighttime arguments are like poison to an insomniac.
Establish a regular bed-time. Avoid eating too much salt with your dinner and in any after-dinner snacks. Take bone meal tablets or some other form of calcium regularly after dinner. Herbal teas such as camomile and valerian induce sleep. Try a teaspoon of brewer's yeast and a tablespoon of molasses in a glass of milk.