Hard time falling asleep and when awoken, difficult time falling back to sleep. any suggestions?

Relaxation Tech: There are many relaxation techniques available. My favorite is to tense and then relax sections of your body. Start with your toes, ankles, calves, thighs, bottom back, chest, shoulder, neck, face, top of head. You get the idea now revere. Go back and forth. With some practice you will have waves going up and down your body. My wife has timed me from conversation to sleep in 35 seconds. Lol.