Soak in a hot bath. If you've got a bath/shower combo, this works best because you can enclose the bath so the steam stays locked in longer. This helps to make you sleepy (also helps with muscle pain and if you have nasal congestion).
As for the milk suggestion, cold milk doesn't really help. Warm milk tastes gross but it is the way to go if you take that route.
Any kind of tea with chamomile usually helps as well (I love tea so that always comes to mind).
I have insomnia and I usually use a sleep aid - melatonin supplements - but when that doesn't work I resort first to the bath, then the tea and my last resort is that warm milk.