My sleeping pattern is on the fritz ... help plz?

first thing is to turn off anything in your room that gives off light, either take a cold shower before bed or keep your room real cool, and to hide visible clocks. when you look at the clock and see its 3 am and then look at the clock and its 3:30 am thinking that you cant fall asleep and you wont get any sleep, you start to panic and the anxiety prevents you from sleeping. also, if you lay in your bed not being able to sleep after a couple nights, then dont lie in that bed, you will create a pattern that every time you try in sleep in that bed that you will become anxious and you will just stay awake