I've had insomnia since I was 8, and the only way I have ever gotten any sleep is by sleeping tablets. I need to switch every few weeks though, or I develop a tolerance for it. Listening to music keeps me up longer, as it is one of the few things I can concentrate on.

I'm up and running all day with ADHD, so exercise doesn't help either. Don't eat chocolate or cheese before you go to bed (never cheese - I woke up in the boot of my neighbour's car once when I ate cheese before going to sleep ) and for morning tiredness, I just take a cold shower or bath and it wakes me right up.