a warm shower before bed, a cup of chamomile tea with a few drops of Valerian root, and then laying in bed and reading a book for ten minutes before I turn out the light. (I know you have no valerian, but it does help if you can add it)

For nightmares I have a glass of warm milk with some honey in it and some cinnamon toast with a touch of ginger.

Dunno if that helps or not.

Also, if you are a big caffeine drinker, a big cup of coffee might do you well. :hugs: