how to get to bed at night?

It said some where that reading or watching tv will actualy stimulate the brain, causing you to stay awake, soft music helps you dose off but anything else will activate your ears to listen to sounds making your brain active also. (But it works for everyone I know, so it's probably for people who needs absolute silence)
Excersize causes your body to create chemicals to make you feel happy (eventually dose off), but those excersizes needs to make you to sweat at least for it to work. 50 push ups and 50 situps should be enough for most people to break some sweat.

When I can't sleep, it's usually because I'm thinking what I need to do the next day or something I'm worried aobut. So I get a pen and paper and write like a reminder/agenda for myself. If not writing (not typing) a journal entry helps, it doesn't take me long until my hand cramps out and I go on to bed by then.

Hope this helped a bit.

Jam it back in, in the dark.