They say you shouldn’t watch tv or do any electronic stuff on an I pad etc late at night as there is too much stimulation going on.  Reading apparently better.

Although you say you don’t want to go down the sleeping pill route, could you take them just for say 3 days to get you back to a more regular routine?

From personal experience, the worst thing to do is to try to get to sleep.  Does your schedule allow you to sleep on in the mornings?  If so, when you’re awake in the middle of the night, could you say to yourself that it doesn’t really matter as you can sleep on later?

If you’re not sleeping because you’re worried you could have a piece of paper by your bed to write them down and then say to yourself you’ll consider them in the morning?

Also don’t make your bedroom anything else but where you sleep eg don’t work in there as well.

I’ve heard that a short nap during the day eg 20 mins is ok , you just don’t want to make it too long.

Hope that helps -now I’ve got to practice what I preach!