The following info was given to me by a psych professor.
Cure for insomnia:
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Always wake up at the same time of day no matter what. Never sleep an hour longer than your scheduled time to wake up. (This adjusts your circadian rhythm. this was also the hardest for me, especially after a night of drinking or whatever)
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Do not do anything in the room you sleep in besides sleep or have sex. (This signals to your body that the bedroom is a place to sleep, and sleep only.)
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If you are unable to fall asleep in 15-20 minutes of trying, get up and go to another room. Wait for a couple of minutes then go back and try again. Once again, no more than 15-20 minutes. (This also signals to your body that the bedroom is a place to sleep, and sleep only.)
Those 3 steps will help your sleep a whole lot.
I’ve also found that taking ZMA then jumping in a warm epsom salt bath while reading makes me sleepy while also helping with recovery.
Whatever you do, just develop a pattern that you follow and it’ll help immensely. Also search the articles on this site for “sleep”. “The Big Sleep” was a good one.