Routine, very important to me. I know you said to leave meds out of it but I'd not get to sleep without them. I go to bed about the same time every night usually midnight, eat a bit of cheese and read for 30 minutes ( it's important for me to set a limit on reading or I'd read all night)

Staying asleep....that's where the routine comes in. I've trained myself to stay in bed and just breath......in, out...in out.....in, out...and stare at the ceiling somehow the act of trying to keep my eyes open makes it hard to keep them open and I can usually fall back asleep with in an hour.

Also do what others have said, cool, dark and no TV for about an hour prior.