KLI74 welcome to Psych Central. Kaliope had good ideas. Sorry to hear you are having trouble sleeping.
Another thing that helps me is quiet music and breathing.
I start sitting up with lights off until I feel a little drowsy after doing this breathing exercise
using a very natural belly breath.
Quote:
Breathing exercise
If you are feeling very anxious or angry or just want to calm down, you can try a breathing exercise that takes the attention away from the trigger of anxiety to a simple tool of counting breaths.
Find a comfortable position seated or laying down. Begin to relax your breathing. Silently count 1 on the inhale, and two on the exhale. Then silently count 3 on the inhale and 4 on the exhale. Continue up to 10 or until you lose the count then return to one. No judgement. I sometimes end up at 18 then smile and return to 1. The idea is to focus on the breath and the counting and not get sucked into the anxiety or anger trigger. Also works to quiet the mind.
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when you are drowsy, go to bed and continue breathing exercise if needed.
Here are a couple articles about sleeping that may be of interest.
The First Line of Treatment for Insomnia That?ll Surprise You | Psych Central
14 Strategies for Sleeping Better | Psych Central