As one person already said: Don't stay in bed trying to sleep. Even if you get up for 5 minutes and watch a bit of a show.
Try reading about sleep disorders before you sleep. Understanding it may be the solution.
Never have a T.V. in the bedroom and never, ever do paperwork in bed.
Alcohol is a definite "No, No" but Leadfingers? Oh go on, what do you have to lose?