ok /// then non-pharmo things that help me are-
magnesium/calcium vitamin
hot bath with lavender Epsom salts or shower
Sleepytime tea (yay!)
the heavy carb load for dinner sounds good
and lastly, I can't even tell you how having f.lux (free app for lighting on laptop) has helped me settle. Since I watch something soothing to go to sleep (Star Trek) the warm lighting pretty much seals the deal for me to nod of within 20 minutes.