start going to bed around 9p. i know this sounds early but you seem to have trouble falling asleep after climbing into bed. once your body is used to sleeping earlier, make a set bedtime that works best for you (before midnite is best).
after a few days of going to bed at 9pm-you're body will start to associate this time with sleep and you'll fall asleep faster.
once in bed-STAY THERE. even if you can't sleep. if you get up, your circulatory system kicks into gear (blood pressure/heartrate rises), making you more alert so when you climb back into bed, it takes you twice as long to fall asleep. if you stay in bed, your system will eventually relax, helping you to fall asleep.
if you're lying in bed worrying about things-write them down before climbing into bed. make a check list of the things you need to do the next day, things you're worried about, etc. by writing them down-you're tricking your mind into thinking they are taken care of and you won't think about them while trying to sleep.
don't drink or eat anything an hour before bed. digestion can keep you awake at night, so making sure you stop eating in enough time gives your body the chance to digest everything before sleeping.
if all else fails-try talking to your dr about a temporary sleeping aide or take tylenol pm or benadryl (i work nites and have used both). these are non-habit forming and will help get your body into a routine. only use them for 2 nites in a row-if they aren't working-stop taking them. the tylenol isn't good for your system of a lengthy period of time.
hope this helps!!
