use a visualisation to help you relax
When you imagine something, your body produces the same physiological response as if you were actually experiencing it. So when you focus on an anxiety-inducing thought, you go into fight or flight mode: you clench your fists, feel adrenaline race through your veins and notice your pulse quicken. Happily, this works the other way around, too. If you vividly imagine a peaceful scenario, your body begins to relax. Try mentally re-living a relaxing holiday you went on, remembering a lovely picnic you once had or even touring your childhood home. Re-experience each memory in detail, visualising how it felt, what you could smell and what you saw.
label your thoughts
If the same, worrisome thought keeps coming up, give it a name. For example, if you think, 'I'm never going to fall asleep', you could label that thought as 'never'. If you have a jealous thought about your partner, label it 'jealousy'. Next time it pops into your mind, greet it. Thank it for turning up, repeat it in a funny voice or even sing to it! The aim is to distance yourself from your thoughts, and to deflate their emotional power by responding to them in a more positive and mindful way.
change your story
If you tell people how badly you've slept, talk about your insomnia in online forums or even think about yourself as an insomniac, you could be contributing to your sleep difficulties. You are training your brain that sleep is something that is difficult for you to do. This creates a type of performance anxiety that makes it harder for you to relax at night and causes you to doubt your natural ability to fall asleep. Trust your body to do its thing without letting your mind get in the way. Stop thinking of yourself as an insomniac, and avoid talking about your lack of sleep. Instead, focus on all the times you have slept well.