I used to have insomnia multiple times a week.. went for overnight stay in hospital and with EEG tests etc. Came up clean. I followed some "sleep hygiene" tips quite religiously, which includes:
- Don't drink coffee past 3pm or so. Others may prefer even earlier times.
- Don't drink energy drinks or other crap, at all.
- Exercise.
- Get daylight within first hour of waking up, and in many cases, this requires going outside. "1000Lux" is hardly daylight, whereas 10000Lux+ probably is. This is hard to do in winter, though. Getting daylight early forces your body clock to move to earlier onto the day. E.g. if you were to do the opposite, such as keeping curtains closed all morning, your body clock wont wake up which can make it drift towards later in the day. For many people, their natural body rhythm can be longer than 24hrs. Likewise, try to also get some sunlight at the end of the day as well...
- Take frequent breaks during the day.
- Avoid doing any intense work/activity in the evening/night (including recreational hobbies such as electronics, programming or intense video games) especially if stressed. I stop any recreational activity usually at 9pm, so I have a few (3-4) hrs to wind down.
- Block the news and other sources of drama. Not worth the time/energy. I tend to do this periodically, because I still think its useful to keep up with some general stuff.. but things about wars, crisis and other infuriating topics are the first ones I will skip.
- Don't check your work e-mail in the evening.
- Be careful with melatonin. In many cases you can get it OTC, but I would rather consult a doctor (preferably somnologist) first before taking such an important hormone first. The timing and dosing can be quite crucial in this, and its easier to screw up even more.
- Eat healthy and check your nutrition. Shortages of certain vitamins or minerals can make sleeping difficult.
- Have I said exercise already?/s Same with recreational stuff.. schedule carefully. Going for an intense workout at e.g. 8PM probably isn't the best idea..
- Drink a cup of warm milk before going to bed (or if sleeping is hard).
- Get out of bed and do something else if sleeping won't work for 30mins or so.
- Sleep restriction, but better consult a doctor on that one.
And if all that doesn't work.. bad luck. Sometimes I've these nights where no matter what I do it doesn't work. One of the worst things to do is checking the time while in bed
Judging by OP's topic title... try to resolve the problems at work, whatever they are. Sometimes trying to fix side effects is of little use if the root cause is not fixed.