Hi Lyndal

Welcome to NeuroTalk - as ever, many folk have offered you wise ideas.

As far as your sleeping is concerned (I have had insomnia, without any underlying medical issues) I have found the concept of sleep hygiene helpful.

What that means is learning good habits in preparation for sleeping well - sleep hygiene has certainly helped me.

You might find the info in this (Australia-based ) site helpful; http://www.betterhealth.vic.gov.au/b.../Sleep_hygiene .