I was a terribly good sleeper, up to some point a year and some months ago. Since I had travelled, I thought I had a jetlag. But the insomnia continued for mont

I was a terribly good sleeper, up to some point a year and some months ago. Since I had travelled, I thought I had a jetlag. But the insomnia continued for months. Then I started to change things: - Change my bed time from 24:00 to 23:00. Whenever I don't sleep immediately, my mind doesn't go into the 'yet another night' train. Instead it changes to 'there's still plenty time to sleep'. On the upside, when I sleep quickly, I get plenty of sleep compensation. - Be regular. During the weekends I try to get to bed at most an hour later and get out of bed an hour later. I notice may body gets accustomed to that schedule. I get tired at the right time, and wake up at the right time. - I stopped reading news sites (including Hacker News) after 21:00. They get me exited and put my mind into overdrive. - I stopped using a computer or mobile phone after 22:00. Lots of research has shown that prolonged screen use reduces melatolin production. - End the day with some simple activity that is only mildly interesting. E.g., if you are not too much into sports, watch some boring sports on television. - Have some melatolin tablets at home, just in case you have some really bad nights. It's said that they do very little harm. - Have a second place in your house to sleep (e.g. a couch) if you have a partner. You can avoid keeping him/her awake as well. - Stop worrying about sleep. It's hard, but it helps. Since I made these changes, I sleep well 95% of the time. The other 5% I still sleep enough ours to make it through the day. With respect to the Scotch, as much as I like Scotch, I would avoid it. It helps some, but it can quickly turn into an addiction.