I'm an insomniac, but also a schizophrenic, so I don't know how applicable my advice will be to the average person given all of the meds I take, but here are my top tips
1) Don't use substances that you think will help. Alcohol disrupts sleep and the sleep you get with weed isn't thought to be proper sleep (although the jury is still out on the latter). With both, any benefits you get to begin with will eventually fade and it'll make your problem worse in the end when you are dependant on them
2) Exercise and make yourself as tired as possible by just being generally active. Listen to podcasts while pacing, go for walks, pick up a hobby like woodworking where you expend a lot of energy
3) Only sleep between certain hours. Say 10pm-6am, something like that. Maybe even shorter periods if you are struggling. Absolutely do not nap
4) Only go to your room to sleep, if this is possible. If not, do not lie on your bed all day awake and then expect your brain to know that this time you were there to sleep. It won't. Let your brain know that when it lies down on that bed it is for one purpose.
5) I have no evidence to back this up, but I'd also say that masturbation, if done at all, should be limited to standing, showers, baths, sofas. Literally anywhere you don't intend to sleep. Again, you want your bed to be a place for sleep and nothing else
6) Relax, do something mindless before bed.
7) Learn mindfullness and practice it before bed
8) Don't assume that caffeine is "fine" before X time. Personally I am extremely sensitive to stimulants and caffeine will effect my sleep, sometimes even the day after.
9) If a problem is keeping you up, or your conscience, then deal with it. This should be obvious, but ya know
If you are insomnia-oriented chances are you always will be, but following the above steps will, in my opinion, give you a very good shot at normality
