Bucky my friend, I have taught myself some mild self-hypnosis and relaxation techniques that have become so ingrained in me that it doesn't matter what I eat or drink. No matter what time of day or nignt, if I want to sleep, I simply lay my head on a pillow, after nearly instantly relaxing my body and brain, and I'm asleep in less than five minutes, usually less than a minute. Let me explain it to you,
When you lie in your bed, lie on your back and close your eyes. Wait for you wife to sneak up with a large, rubber mallet...
I'm only kidding.
Seriously, this is what I did, and now don't have to consciously do, as it happens automatically. Lay on your bed, facing the ceiling. Concentrate on every part of your body, starting from the soles of your feet, and ending at the top of your head. Relax each part, one at a time, until you are completely relaxed.
This is the first step that take your brain out of word and idea processing mode, helping you achieve the alpha state. Next, watch the spots that form in you view whenever you close your eyes, as if you were watching a good movie. Don't think about them. Simply watch them. You will find that they begin to take on shape and color, and turn into pictures and sounds. At that point you are dreaming.
As you practice these two techniques, you will train yourself to simply relax your brain and body, and over time, it will take no effort. You will lie down and get comfortable, close your eyes, and sleep like a baby. My wife is so jealous of me that I can fall asleep so easily, and so soundly.
Oh, and it really helps to have a dark room. Ambient room light interferes with your ability to watch the spots, especially if the light amplitude is changing.
Hope this helps you.
Oh, and sometimes I drink a glass of ice-cold milk before going to bed, but only because I love the flavor and texture of cold milk.
Seeeeeeya; Goodweed of the North