I count my breaths. I take in breath to the count of 10 and release the out breath to the count of 8. This helps calm my body and get rid of any unwanted thoughts. It relaxes me so I fall asleep. I think music helps but I don't use earbuds so I don't have trouble with the cord tangling. Sometimes I read and that does it. Hope you find some help. Melatonin is a OTC drug you could try. It works pretty good and doesn't leave you hung over.