I used to have a lot of problems falling and staying asleep. The best thing for me was implementing a no caffeine after 10am rule - caffeine's half-life in you

I used to have a lot of problems falling and staying asleep. The best thing for me was implementing a no caffeine after 10am rule - caffeine's half-life in you body is about 5 hours so if you have a cup of coffee at lunch time (12pm) you'll still have a quarter cup sloshing around inside you a 10pm when you should be starting to get ready to sleep. (Adjust times as to your preferred schedule - but as I have kids demanding food waking me earlier than I'd like every day so I need to be at least semi functional from 6am so working backwards I need to be asleep by about 11ish each night).