Cool thread idea! This could be helpful for all. I will look forward to reading others' responses, too.

Although I do get insomnia when I am hypomanic/manic (if not treated properly), or in some cases when going or weaning off certain medications, insomnia is not a life-long issue for me. When my anxiety really peaks, I might also have sleep issues. Nowadays, however, I can usually sleep quite well. My usual is 7 or 8 hours, with only one rare midnight wake up. My secrets:

* Darkness. As dark as possible.

* Quiet. No TV, no music, no talking, preferably no traffic sounds. The only exceptions to this are nature sounds (birds, summer insects, rainfall, wind) and sound machine sounds (fireplace, brook, white noise). I don't regularly use my sound machine, but it does often work. Sometimes I set it for one hour, but occasionally I need it on all night long, to avoid wake ups.

* Comfort. Good bed. Right amount/type of pillows. Right temperature. Cozy comforter/blanket.

* No stimulating stuff in the evening/night. No caffeine. No spirited or angry conversations. No triggering articles/TV/internet/reading. No excessive exercise. No excessive amount of sugar right before bed.

* Stopping my thoughts. May sound strange, but I have learned how to quit thinking when I want to sleep, during more stable or mildly depressed periods.

* The right medications. Keeping my bipolar under control is crucial. Not doing anything crazy (like quitting or skipping a medication) is also helpful. If I skip my evening Seroquel XR, I won't sleep.

* PRN medication, when needed. If anxiety is preventing me from falling asleep, a little prn almost always helps. Ativan is especially helpful, but I rarely need it.

* Freshness. Umm, if I don't brush my teeth or feel at least minimally clean, I might struggle to fall asleep. Even just a once over with a washcloth makes a difference. Fresh pajamas. Fresh sheets. Night cream.

* WC and water. I try not to forget to go to the WC before bed, but also keep a small glass of water on my side table and have a few sips before sleep time. Even if I do wake up at 3 am, or the like, a quick sip helps me fall asleep again.

* Snacks that help with sleep. On the occasions I do wake up hungry at 3 am (always seems to be 3 am), I have planned snacks ready. Dairy, particularly yogurt helps me. Sometimes I keep it upstairs in a college type fridge in the spare room.

* "Tucking In". My husband is a night owl and doesn't go to sleep when I do, but some times I still want at least a little cuddling. I'll even yell "Tuck!" and he'll come from his office to kiss me, and sometimes literally tuck me in. Very comforting signal to my brain leftover from early childhood.