No caffeine whatsoever--- no coffee, tea, soda, chocolate, nada, never. Firm mattress. Nice room temperature (slightly cool). All windows in room are pinned down with blackout material from the fabric store. Take 100mg Lyrica at 7 p.m. and 200mg Seroquel between 8:30 and 9 p.m.. Distraction when it gets dark out (book, cooking dinner, talking on phone to friend, music, engaging movie, hot shower, singing and laughing by whatever means necessary, random acts of kindness). Exercise A LOT but earlier in the day (not in the evening). Sleep with huge fan on full blast. Watch non-engaging boring television about 30 min to 1 hour before sleep time (around 8:30 to 9). Set a bedtime to 10 p.m. and don't change it.
If feel anxiety drink ice cold water and hold the ice cold glass against chest/sternum. Anxiety is pain/heat. Cold helps.
Catharsis helps too. If in a place to scream then scream. Punch the hell out of a pillow but not the one sleeping on for it is friend.
Surrender to tossing and turning in middle of the night and get up and read the most boring book ever.
Ambien if necessary.