Gwyn - the middle of the night really is the worst, isn't it?
For me, a dramatic change in this happened when I started learning meditation. I do it in the morning and before bed. It seems to really act as a purge for my ugliest of thoughts and I'm less likely to spend the day battling my thoughts if I've meditated. And it's practically a guarantee that the nights I meditate before bed I sleep through the night (never happened since the bomb) and the nights I neglect even a short (5 mins) meditation entirely, it's guaranteed that I'll awaken with the "4am's".
It sounds hokey but it truly has changed my sleeping patterns.
