I have dealt with insomnia for many, many years. I believe it is genetic in my case. I recently went through a sleep study at a sleep clinic and now how a double whammy - insomnia and severe sleep apnea. I have been dealing with the CPAP machine, and so far it hasn't made the insomnia any better.
I am determined to try to get myself on a regular exercise schedule to see if it will help the insomnia. I am also cutting all caffeine and significantly cutting down on alcohol. I also went through some biofeedback training with the sleep doctor - it mostly involves deep breathing. It is important to do it every day. There is some computer software you can buy to help with training yourself in deep breathing. It is the Journey to the Wild Divine and the newest Healing Rhythms (and best according to the doctor); Journey is about $150 on Amazon and Healing Rhythms about $300.00. I am thinking of purchasing one of these. It may make the exercises of deep breathing more fun. I haven't seen a lot of results yet in any of my efforts, but want to keep trying.
The only thing that has really helped my insomnia significantly, and I have used it for years, is the drug Amitryptilan (Elavil). Unfortunately, it causes constipation for me, so I cut my dose. I tried to go off it entirely, and couldn't sleep at all. I have tried Lunesta, and it got me to sleep, but I fear getting dependent on it.
Sally