Years ago, somebody posted an isometric neck exercise program that some found beneficial. I lost track of the post.

If you are truly sleepy, most should be able to fall asleep within minutes. I found that using a heated mattress pad allowed me to get that cozy feeling quickly so I don't have to endure warming the bed. To me it is important so I do not extend that falling asleep period and turn in bed in a dozing state before I fall fully asleep. My best sleep is when I fall asleep quickly and wake in the same position.

If you have back mice, I can understand how that can disrupt your sleep. My wife has a sebaceous cycst removed from her back by a dermo. It can be worth the short term healing time.