For long term sleep problems, I attended classes at my GPs surgery, led by a physio. She taught the class about meditation, self hypnosis and imagery of relaxing places we’d experienced. It included Poppys suggestion.
When in bed, ready to sleep, then all lights off. Slowly breathe in through the nose to the count of 6, hold breath to count of 4, slowly breathe out to count of 8,9 or 10. The longer you breathe out the more you’ll feel your most tense areas relax. Then even more relaxed.
Continue until you fall asleep (I’ve never gone beyond 5 or 6 deep breaths in & out) as I’m usually relaxed and asleep…
Also, I learned another method towards a good sleep. Prepare for bed from 7pm to be in bed for 10pm.
Don’t eat anything after 7pm. If possible, run a warm/hot bath (NOT A SHOWER), maybe put a few drops of Aromatherapy Lavender onto the water after you turn taps off. As you relax in the water & lavender hits your senses, think of your comfy bed and the good sleep coming up. Then slowly dry and moisturise your body, enjoying the moisturiser and think of the great sleep you’re preparing for. Put nightwear on. At around 9.30pm have a warm/hot drink of horlicks, chocolate or ovaltine etc. Take any meds due at bedtime.
Make sure you are in bed by 10pm, taking a cold drink and something to read. After 30-45 minutes, put the book down, turn lights off and tell yourself you’re going to enjoy a good quality, restorative sleep.
As you snuggle down & place your head on the pillow, try the slow breathing technique: Slowly breathe in to count of 6, hold to count of 4, slowly breathe out to count of 8, 9 or 10.
Try this routine for at least 5 nights Mark, and your body & mind should adapt. It’s not necessary to have a bath every night, but use that time to just sit and relax in a favourite chair.
Good luck, please let me know how you’ve got on with this in a week or so.