avoid  alcohol and cafiene drinks

lettuce is a good sleep food, in a sandwich if  hunger wakes you too

i have ways of making my brain tired  by making my eyes tired

that only works with the swap-make line  3  games,  nothing  where you have to think, 

you are trying to shut your brain off thinking and over thinking

i used to have  world service on low, still sometimes do if i am alone for the night

or an audio book ive heard many times , you dont need to follow the story cloely and so my brain shuts off

sometimes if i have worries about stuff i have to make myself sleep

so will reason  that

a,  i cant do anything til  morning

b,  i'll be no use to anyone if  i am too  tired in the morning

c,  or  say  just  go to sleep you dozy cow .  lol  🙂

 dreams have troubledd me more  lately, getting back to sleep after them can be hard

check  what medication you are on and if you are taking them at the correct time of day