Some tips from Dr. Ojile:
Soak up some bright light outside when you first wake up. In the morning and darkness or darkness substitutes in the evening to realign your body clock.
even better if you can combine some outdoor exercise.
IF YOU CAN'T SLEEP after a few minutes, get up out of bed and do a non-stressful, non-work related activity.
"Don't spend hours in bed wondering when sleep is going to happen. It perpetuates insomnia because you're over thinking it."