For sleeping, I'd suggest lavender oil, in a bath or massage. There's also the 4-7-8 technique. Breath in 4 seconds. Hold for 7 seconds then release for 8 seconds, repeat until you sleep. You can shorten the # of seconds to your liking. Here's a link to the national sleep foundation's sleeping tips and tricks.

For unwinding there's nothing like some good music for me. I play music so that's a form of therapy for me as well. Dancing to music is always fun. Also putting on a good comedy is always good. Laughter is the best medicine, I feel. Here's a link for a list of 40 ways to relax in 5 minutes or less.