Hi Dave,
For sleep I can only suggest what works for me:
1. Think about holding a cat. They are great at sleeping, and this thought keeps my mind from racing.
2. Think about slow, relaxed breathing. It's boring, but it might help slow your brain and body down enough to sleep.
On bad nights where I'm stressed, it's so hard to stop the thoughts that keep me awake. These two things seem to do the trick, but it can still take a few hours.
If you have to, get out of bed and read a book for an hour. Then go back to bed and try again.
Oh, and some warm milk before you to bed. It's a kid's trick, but if you do it every night it tells yourself "I'm having milk. It's time to sleep".
Good luck