Many insomniacs are people who go to bed when they're simply not tired enough. You shouldn't be going to bed if you've still got a lot of energy. It's pointless -- you’ll have to wait hours before you settle down, and your brain will start associating your bed with lying awake. If you think you have too much energy in the evenings, here's my advice:a) do some intense exercise during the day, preferably in the morning. a 20-minute jog around the block will do the trick; weightlifting is not advised.
b) avoid TV and computers for the last 2 hours before bedtime. Spend the last hour reading a book.
It never seizes to amaze me how people can go to bed at 9.00 or 10.00 PM and complain that they’re not falling asleep fast enough. Of course it’s taking you a long time to sleep – you’re going to bed too early! In my experience it’s much better to get five or six hours of deep sleep, instead of attempting ten hours and getting almost none. This is common sense stuff, really. If it’s taking you hours to fall asleep, estimate the time at which you doze off, and start going to bed at that time instead.
Your bed time does not necessarily have to be fixed, since your degree of tiredness in the evening depends on what happened during the day. However, I’d strongly advise you to keep a fixed waking time, perhaps at 7.00 or 8.00 am. If you don’t keep your waking time fixed, your daily rhythm will start shifting. And that's definitely not a good thing.
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