I go through bouts of having trouble falling asleep. There have been a few trends that I have noticed in what causes it, and makes it worse.

One of the big things that keeps me awake is caffeine. I recently learned that it has a biological half-life of 4 to 12 hours in the human body-- this means even one's morning coffee might still be substantially affecting them by bed time. Cutting my caffeine recently has been a huge help with this.

That may not be much help, since it doesn't seem like you drink much caffeine. Still, I mention it since it may help other readers.

One of the biggest things that used to keep me awake was worrying about insomnia. It sounds crazy, but I bet all of the insomniacs here know what I mean. "I have to sleep. I'm not sure if I will sleep. What if I don't have enough time to get a good night's sleep. What if I don't sleep at all." That alone has often been enough to keep me up.

I think the lesson there is that insomnia is a vicious cycle. It's easy to start the cycle, but hard to break it. Some miscellaneous cause will creep in (caffeine, stress, anxiety, a noise, etc.) to start the cycle, and I'll have to find a way to break it.

I have found a few ways to break the cycle. A lot of my favorites seem to be related to either sound, or a simple form of meditation.

My favorite is both, a "relaxtion tape"-- though the one I love right now is really a smartphone app called "Infinite Relaxation with Andrew Johnson". These tapes are basically somewhere between hypnosis and guided meditation. It helps clear the mind, distract from worry, and let things settle down so calm can find its way back in.

I love white noise, gray noise, brown noise, and nature sounds. A real thunderstorm, or an open window, can be the best.

I think what those all accomplish though, is the same thing that meditation (even pseudo-meditation) tries to accomplish. Sitting back, and actively trying to let my head empty, is the cure for so many things. Anxiety, stress, panix attacks, insomnia, you name it.