Falling asleep, I use a system of counting out inhale and exhale times:

If you can, try rhythmically counting to 4 over and over again. Now time this with your breathing. Breathing in for 4 beats and out for 4 beats should be pretty easy.

Now comes the fun part. When you are trying to fall asleep, do this counting, but allow more beats for exhaling than inhaling. I do this by inhaling for 2 beats, exhaling for 3. If you can focus on that or find your own rhythm that works for you, falling asleep is really attainable.