Dark, cut the light noise from clocks, computers and TVs even when they are off they have lights.

Cool ideal is between 68-70F

Do nothing in bed except sleep, or read and sex!

Melatonin and Benadryl if your Pdoc oks it

No sugar or caffeine close to bedtime

Ask doc if there's a med you could use specific to sleep.

Relaxation excersise to stop the mind from dwelling on problems, start with toes, relaxed them, then tightn them then relax. Then move up your legs, trunk, hands, arms, neck and head. Repeat. Also try to concentrate on belly breathing. Do nothing but concentrate on the breathing. It may take time to block out other thoughts that pop up.

Keep on a schedule, go to bed the same time even if you're not sleepy, just do the exercises and don't think...I'm not sleeping, just concentrate on the breathing.