Yes, some tea or even hot cocoa helps. My SAD therapy lamp is doing wonders.

Do not do a lot of activity before you go to bed. That just leaves you energized.

Eat a decent full dinner.

I imagine an object visualizing and 'feeling' every bump or edge, every change in colour, how it feels, even if it has an odor to it. I imagine a shell on the beach and the waves splashing over it. This really relaxes me and focuses my thoughts away from my body and stops them from racing.

Hope this helps.