People with indomnia can get into a cycle where they go to bed, worry about when they will get to sleep and if they will get enough sleep, then get so worried that they're unable to sleep. So then their body starts to associate bed with worry and it's a kind of vicious cycle. Sounds what you're talking about with the racing thoughts. Here's all the tips that I give ppl (I'm a psychologist):

Caffeine
· Coffee, tea, soft-drinks, chocolate.
· Should be discontinued 4-6 hours before bed-time.

Nicotine
· CNS stimulant, therefore it may produce difficulties initiating and sustaining sleep.
· Important to reduce the rate of smoking before bed-time.
· Avoid smoking in the middle of the night.
· Smoking cessation may initially disrupt sleep before sleep improves. Nicotine patches during the night may help.

Alcohol
· CNS depressant, but still likely to cause sleep disruption.
· Should not be consumed later than approx. 3-4 hrs before bedtime.

Diet
· Timing and amount of caloric intake are important.
· Avoid going to bed hungry; a light snack before bedtime may be sleep promoting.
· A heavy meal before bedtime is not advised (activates digestive system, interfering with sleep).
· Snack is the middle of the night not advised.

Exercise
· Timing is critical - 4-8 hrs prior to bedtime is optimal; exercise later that 4 hrs prior to bedtime is associated with increased sleep latency.

Environmental (noise, temp, light, mattress)
· Disruption in these environmental conditions is likely to interfere with normal sleep.
· Noise - particular problem for late-life Insomnia: progressive reduction in deeper sleep, and reciprocal increase in lighter sleep with age; thus lower awakening threshold.
· Hot room - increased night wakings. Cold room - unpleasant, emotional dreams.
· Warm shower less than 20 minutes before bed at the same time every night.
· Make sure any computers, phones, TV’s, in bedroom are turned off.

What else?

1. Go to bed only when sleepy. When you go to bed too early, it only gives you more time to worry, plan etc (which are incompatible with sleep).
2. Do not use bed for anything but sleep, and sex. Do not read, eat, watch TV, or work in bed at any time.
3. If you do not fall asleep within ~10-15 mins, leave bed & do something in another room. Go back only when sleepy.
4. If you do not fall asleep upon returning, repeat 3.
5. Use your alarm to leave bed at the same time every morning.
6. Avoid daytime napping. Napping often results in a reduction in sleep at night, longer sleep onset latency, and shorter total sleep time.
Instances where napping may be permissible:
· Hazardous occupations,
· Late-life Insomnia (interferes less with the night sleep of older adults).
NB. Should be at regular times, in bed <1hr, before 3pm, & terminated if no sleep after 15 mins.

Hope this helps and good luck!!