I listen to Thomas Hall mostly (his 10 hour rain subliminals are my favourites), and sometimes Jason Stephenson and for pain-related insomnia Trigram Healing helps me the best.
All these things come together to make it much easier to get a good rest. Stopping caffeine is likely the most difficult of these. I can’t say it works for everyone, but for me it dramatically reduces work stress and makes for better sleep – and it’s rare I feel run-down exhausted anymore.
1) Stopping caffeine. Maybe you don’t want to go to this extreme – then perhaps your goal is not to drink it after 10 am or cut down, etc. But if you can’t sleep routinely, this is one of the very first things to try.
2) A sleep mask.
3) A breathing meditation.
4) No cell phones or iPads reachable from the bed
I have a fountain and plants in my bedroom to improve the air quality (a humidifier is also nice during certain seasons), and a glass of water by the bedside.
I have a white noise generator that I use to minimize outside noise.
I have a scarf that I use like a blindfold to block out all light in my bedroom. I find this more helpful than blackout curtains because natural light helps me wake up in the morning.
I use LED lightbulbs that can be programmed to change their settings, getting dimmer and warmer as the time approaches bedtime. They're also programmed to turn off at bedtime and start turning on again and get brighter and bluer near wakeup time. This also helps me establish a regular schedule so I sleep and wake at approximately the same time every night, without the "social jet lag" of different workday and off-day sleep schedules.
I try to take a walk outside during the morning or at lunch to make sure my body knows when daytime is!
I use twilight (blue blocker) apps on all my computers and my phone that automatically adjust at sunset/, sunrise.
I also leave my laptop out of my bedroom, and use two apps to help with enforcing bedtime as sleep time: one helps me circumvent mental chatter by telling me a gentle bedtime story which I choose each night, and once the story has started I turn on an app that does not let me use my phone at all (without breaking progress on a goal) during the hours I have chosen for bedtime and wake time. The app also helps encourage/enforce regularity by resetting the goal progress if I change those times in the app.
Hope that helps!