I got told, never lie on your bed/in it. Until you feel you are ready to go to sleep.

Start doing exercise as well as keeping your mind active, (read/write/draw/build something) you will eventually wear yourself out.

The first time you manage to get to sleep, get up earlier than usual the next day. ie half six or seven.

Dont know why, if i let my sleeping patterns change too much, i'm wake all through the night and half asleep through the day