I travel frequently. Changing time zones and staying in hotels can cause insomnia. I've developed the following routine, which seems to help.
1. A short (20 - 30 minutes) and moderate workout, such as swimming or briskly walking;
2. a very hot bath or whirlpool; and
3. a couple of melatonin tablets.
With regard to reading, I'd switch books if the one you are reading is giving you nightmares.
When you go to sleep, try to minimize outside stimulation. No TV, movies, lights, etc. I also find that a white noise generator (in my case an air conditioner or a humidifer, depending on the season) works well.
I gave up caffeine back in January. I found that this helped immensely. I'm not groggy in the morning, I get to sleep faster and I sleep better.
Finally, if you can't resolve this on your own, check with your doc. There could be some other issue.
Good luck.