What are some really practical solutions for insomnia?
I do not drink
One solution to an insomnia problem is to re-train yourself from any bad habits you may have acquired since the time you were able to 'sleep like a baby'.
Do not use your bed for anything except sleep – or, well, you know. Don't lie in bed or use your bedroom to read, watch television, eat, talk on the phone, use your computer or other non-sleep related activities. Do all those things in other areas. If you can't sleep once in bed, get up and out of bed, and sit or work in another area until you are ready to try and go back to bed. You want to retrain yourself so that when you lie down in bed and turn off the light, your mind and body knows exactly what that means, and that means sleep.
Train your body to a regular daily cycle of sleeping and waking. Set a specific time to go to bed every night and stick to it, even on weekends, Don't 'sleep in' beyond a specific waking time, even on weekends. Unfortunately, your body doesn't know the difference between Friday night and Tuesday night or Sunday morning and Monday morning, and it can get 'confused' which throws off your natural sleep patterns.
Of course, stopping caffeine beverages after 12 noon or so will help; switch to decaffeinated coffees, teas and colas. Also check other products, such as medications, for caffeine as well.