Don't go to sleep until you're sleepy. And then wake up at the same time every day, no matter what. Get out of bed long enough to feel frustrated about it and do something enjoyable like watching t v. This does two things: It takes away that association as bed is the place where we stay awake and worry. But it also boosts your sleep drive - so by the time you get to bed, your bedtime now, your sleep drive is that much higher. That's going to help you fall asleep faster, stay asleep longer and sleep more deeply.