Flight or Fight Response
This is an automatic survival mechanism in the body to protect ourselves.  However more often than not these days we are not in any actual danger!

The Quarter Hour Rule - Sleep

To get yourself into a better sleeping pattern...

If you are lying in bed and are still awake after 15 minutes get up and go to a different room; read a book, have a decaf tea; listen to music; relax.  Do not return to bed until sleepy.  When you are sleepy go back to bed, continue this cycle after 15 minutes if you are still awake and keep doing it until you are sleepy. 

This pattern will help breaking the link between lying in bed and overthinking which is keeping you awake.  Going into a different room is also important to break the cycle.

This may be difficult to begin with but it will settle down and hopefully you should find yourself having better nights' sleep!

Sleep Foods
The foods below are a great source of Trotophan which is a sleep enhancing amino acid.  This helps to make Serotonin and Melatonin - the hormones that set sleep/awake cycles.

                            Walnuts                                                                  Dairy                                                                   Almonds

 Worksheets are downloadable from:
https://www.getselfhelp.co.uk//freedownloads2.htm
https://psychologytools.com/download-therapy-worksheets.html
http://www.cci.health.wa.gov.au/resources/minipax.cfm?mini_ID=25