2) 1 hours before going to sleep would put away the devices, take a book or Ipad with very low brightness, light a candle and drink tea with honey or milk and read something a bit.
3) If it's really bad, I would start waking up at 6 am no matter what and in a few days of suffering body would stop fighting.
There are periods in the eve and night when you are sleepy (for me it's usually 8-9 pm and then if I don't go to sleep next one would be at 1 am). I try to get on the 8-9 om ones, preparing for it and not sitting through, or shifting that from 8-9/1 am to, say, 6-7pm and then 11 pm through changing wake-up time. Sleeping from 9 pm to 6 am is so cool...
Alcohol, pot and pills probably not such a good idea.
If that all doesn't help, read "The Pickwick Club Papers" by Dickens...
My experience is that our biological clock gets screwed up for some reason or another, and we have to retrain it, and this doesn't happen in one day.
I agree that "sleeping pills" are a no no, but if you can get one or two nights of sleep with them, and retrain your clock, that has worked for me.
Any longer than that, can have problems, including addiction.
I have found a "natural" sleeping aid called, "stress-relax, extra strength, Tranquil sleep".
It doesn't knock me out like a prescription drug, but just seems to calm your brain down, and therefore helps you to fall asleep.
Think about something that is calming, what ever it is, when you go to bed.
Obviously none of the ladies here :biggrin2:
Oh, and don't sleep in the afternoon ,and definitely not after supper.