One thing I'll add to my list above: nutrition. This is related to the #2, food before bedtime, but is a more holistic issue. One of the factors I found really contributed to my own sleep problems was a poor diet. Too much processed foods, too many refined carbs (i.e. sugar), all that stuff makes it harder for me to sleep. When I'm eating home-cooked stuff made from raw ingredients (cookies, brownies, and cupcakes don't count, sorry ), I sleep much better.
I like Michael Pollan's philosophy: "Eat food, not too much, mostly plants.". Words literally to live by.
Exercise is also an important factor. Find a way to exert some real physical effort at least part of the day. Just walking a few miles might be enough, but one way or the other, get your body worn out by the end of the day, so that sleep comes more naturally. Being physically fit will help in other ways too, making you more resilient to stress, and improving overall health.
Quoted from curban:
I guess my biggest problem is having a million things going through my head: family, work, pin-problem-solving, politics, to-do lists, etc. is there a cure for being “uptight”
A common concern, to be sure. Pretty much par for the course for western civilization. IMHO, many if not most of the world's ills are a direct consequence of our high-stress lifestyle, which leads to sleep deprivation and poor judgment/decision-making. Lots of people flying off the handle, fighting with each other, etc. because they are too tired to consider less-hostile/violent options. But, enough of my ranting...you asked "is there a cure?"
One word: "meditation".
Mind you, that word describes a wide range of practices. Don't think it has to be all yoga, zen Buddhism, or whatever. It really just means taking control of your own thoughts. Anyone can do it, but it takes some practice. Teaching yourself to calm yourself and focus your thoughts on some specific, non-distracting, non-stressful "object" (which can be a physical object or just a mental, abstract concept), can help push those other things aside long enough to get to sleep.
You, maybe. And if you're happy that way, more power to you. No problem with that.
But I went through about a five year high-stress period where I was getting almost no sleep almost every night, never found myself thinking "what I really need is to put some more chemicals into my body." Not everyone is a huge fan of modern pharmacopeia, at least not as the first go-to for every little problem.
I'd get exhausted enough to get a halfway decent night of sleep every 5-7 days, and then the cycle would start again. Ironically, I finally started to get a handle on the stress and the sleep issues around the time the pandemic started. I guess I should've been more stressed out about that too, but by that point I think I'd subconsciously figured out I had bigger fish to fry, and started being able to take better control over my sleep patterns.
It's a work in progress. I still have trouble some of the time. But I'd say most nights are pretty good these days, and when they aren't, I can usually point right at whatever it was I did that day that messed me up (usually working too late, up to or even past bedtime...I only let that happen very rarely though these days).