Ahhh...insomnia. I've had problems with it for many, many years--most of my adult life, actually. Yet, I once slept through an EARTHQUAKE! Go figure.
Last week was brutal for me, sleep-wise. They put DH on a different set of hours at work; he had to be up around 4AM. We usually get up at 6:15 AM. He actually slept and adapted to it just fine. Guess who didn't? I was losing about 2 hours of sleep (at least) every night, all week. I tried hot baths before bed, warm milk, reading dull books.
I usually need 3 bad nights, before I finally get a good night's sleep.
1. Take a warm bath about 30 minutes from going to bed. Your body cools down, making you sleepy.
2. The room temp should be 65F.
3. Don't eat too close to bedtime--I think you're supposed to stop eating about 2-3 hours before bed.
4. Get rid of the ticking/chiming clock. You'll spend all night listening to it, thinking you need to get to get to sleep.
5. Smelling lavender is supposed to help.
6. No exercise later at night. May make you hyper (it does me), and you can't sleep.
7. I've read that insomnia can be a menopause/peri-menopause symptom.
8. Read a dull book, and try to stay awake reading it.
9. Establish a pre-bed routine, such as the bath thing, every night.
10. No alcohol before bed.
11. When I can't sleep, I go into the guest room. Usually works.
12. Try to identify what keep you awake/wakes you up: hot flashes? Partner snoring? Listening for a sound, such as your pets or a baby making a noise? Room too warm/cold? Itchy sheets? Matress? Pillows? Partner who gets up at night (bathroom, etc.), or tosses and turns, keeping you awake? Or is it a mental thing--worrying about something (apart from wprrying about not sleeping!)?
13.. Get up, if you can't sleep, try to read or do something. Supposedly, you'll get sleepy.