don't do anything in bed except sleep or sex. when trying to sleep, make sure there is complete darkness and keep your eyes closed. grab your pillow and blanket and tell them how wonderful they are to you, "pillow you are the bestest in the whole wide world; Blankee you are so soft and i feel so safe and snuggly." grab a stuff animal if you like.

but basically, you must (1) relax mind and muscles (2) slow your breathing down (3) start doing self-hypnosis to quit thinking you can just focus on your breathing and tell yourself let go...think a phrase over and over and over...and let go...think positively...know you are happy to be in bed.. know you do not need to do anything, but let go....