"2. Many people (maybe all people) are kept awake by alcohol. Yes, it may make you sleepy at first, but five hours later you can be stark, staring awake. One beer or glass of wine can do it."

One? I see an obvious solution.

Poor sleep is too much (especially negative) mental activity at night (barring Ebbie's plan) or it's physical... maybe ya don't need ta sleep or yer rythym is messed up. Fresh air and excerise is advised, as above, but I would suggest adding resaerch on the internut... read all you can on this topic... and see if that doesn't make ya...