What to do if I can't sleep?

Hello, lately I have been sleeping poorly for about half of the week's nights. Of course this is a disadvantage to my health, well-being and productivity, but last night it also 'caused' a relapse. Urges don't come out of nowhere, but if I have made any misstep since my last relapse, when I lie awake for over an hour, I seem to get urges to relapse. Does anyone recognise this, and does anyone have a tip? I have a notebook in which I write down triggers, temptations and urges, and last night after an hour I did write down the temptation. But then half an hour later I still wasn't asleep, and that time I took my phone instead, and looked up nudes. I suppose I could've written down the temptation again, but apparently I didn't have the motivation to do it. It's also very hard to consider consequences when I'm so tired. Any ideas? I could put my phone on flight mode, but that's a passive solution; when I am lying awake I will still have the urges, as I could just disable flight mode again. I'm thinking there might be something I could actively do in such a case, besides just writing down the issue (by the way, I have the notebook next to my mattress at night, so I don't have to leave it to write down the temptation).

 

That sounds like a bad idea, as I already take quite a large dose of melatonine. I think I shouldn't take extra unless I'm desperate.

Exercise at night? Where? And "at the end of the day" seems strange to say when of course I sleep at night.

 

I don't know why, but I haven't had any issues since posting this. Well, I still haven't been able to sleep well, but I haven't had urges at night.

 

I feel like to some it isn't clear what this thread is about. I asked for tips for what to do when one doesn't fall asleep at night. I didn't ask for tips on how to fall asleep more easily.

 

Yes.

That is an idea I like!