LJay saidStart with getting up. Get a clock radio alarm and put it on the other side of the room. Set it to an obnoxious radio station and crank it. When it goes off, you MUST get out of bed and you CANNOT get back in bed. Find something that you should do immediately, like heading for the bathroom to pee or to the kitchen to make coffee (don't get those two mixed up.) In other words, make yourself move. Do this until you do it by habit.
Then start working on when and how you got to bed. In fact, you probably will have begun to deal with that already. You will start feeling your own signals that tell you "I gotta be up and walking around by X AM. I'm tired."
See above advice above about gearing down and getting ready for bed. Make sure the room is comfortable, the sheets are smooth, and all that stuff. Make a list of what you have to do the next day, if you have to, and put it somewhere for the morning. Don't think about it until then.
Probably best to exercise early in the day and think of the evening as chilling out time. Eat more lightly late in the day and try things like reading, writing, that sort of thing. I am not a TV watcher, but for some people noisy shows, noisy bars, and excitement are not a good idea when they are trying to relax.
Also be mindful of LCD panels - laptops, iPad, iPod, iPhone, TVs and anything with a reasonably bright white, blue or green tinged light - these will encourage the brain to be wakeful - as the light is close enough to daylight.
Keep your viewing of these types of displays to an hour before you sleep minimum.
Even LCD or LED alarm clocks with displays in those colours can keep you awake. (Cover them).
The brain slips neatly into sleep when you're shedding body heat - so keeping the room cooler than body temperature and allowing the loss of a little heat can really help too...