Sleep
Whirling thought patterns constitute a major factor in disturbing sleep. Use of a breathing/relaxation tape can be helpful. The more regularly used the easier it is to drop into deeper states of relaxation.
Don't take stimulants, (particularly coffee) at least six hours before sleeping. Caffeine can continue to circulate for up to six hours after being taken. A bath will promote deep levels of relaxation especially if the essential oil Lavender is added. A drop or two of Lavender can be put on a pillow to assist relaxation.
A tense, stiff body will not relax easily. Moderate exercise can make a big difference and a strong 15-minute walk can bring about real changes in muscle tension. Releasing the tension of the day is essential.
The nutritional supplement 5HTP (5-hydroxytrptophane) is one of the most successful supports for sleeping. Non-addictive and a natural nutrient 5HTP will also help with depression states. Off-the-shelf herbal preparations to help relax the nervous system can also be of value.