Only give yourself 15 minutes to try and fall asleep. Once that time lapses, get out of your bed and exit your bedroom immediately. Do not engage in any stimulating or strenuous activity. Rather, try to do a soothing, relaxing activity. By making your bed a "sleep zone only", you will avoid an unwanted ritual of tossing and turning, instead of sleeping.
If you have a wave-like sound in your ears and it's driving you nuts, close your eyes and imagine you're next to the ocean. Each time you hear the whooshing sound, pretend it's a wave lapping up on the beach. If you hear buzzing, picture yourself in a field full of bees.