Sleep deprivation makes everything worse. The rule of thumb for insomniacs is that they are not tired, or wake up and are unable to go to sleep, get up and watch T.V. or read until you are tired. Going to be when your head is full of things can be irritating.

Exercise before bed in the evening is not a good thing. It raises you respiration rate, hyps you up and makes it even harder to get to sleep.

i've never been able to sleep for more than an hour at a time. Then I started zen, which is a mixture of breathing techniques and changing from drowsy to upping your energy. Now I can't fall asleep without it.

If you have any intrest, the e-mail is wilddivine.com It sounds corny, but it really works. So does yoga. Both are based on breathing techniques. Its gotten me through some pretty bad nights.
Sam2