2-if you are lying in bed awake more than 20 to 30 minutes, get up and do something else. Good chance you're just not tired enough yet. (Some gentle stretching to soothing music might help to relax your body and your mind)
3-Try some deep rhythmic breathing exercises, and/or visualization. Both are simple forms of meditation. With deep breathing, take slow deep breaths into the nose and out for the mouth. Visualization is simply finding a quiet place in your mind, could be the beach or a quiet park bench, wherever you're relaxing place is; engage all of your senses. These techniques can help promote relaxation and quality sleep. Don't be discouraged if it doesn't work right away it does take some practice.
I don't really have any experience in that area, but I understand that you are concerned about it. Maybe one of the other coaches would have some suggestions for you. Do you want me to have one of them reach out to you?