The article is very long-winded.
TLDR: CBT and observing a few physical parameters that affect your sleep (temperature, light, sound), as well as getting the right amount of sleep (not too much, not too little) will sort out most people. For me strictly banning all screens from the bedroom has helped too (I have an alarm clock with no backlight so I can't even check the time).
I did exactly this sort of thing years ago via Sleepio[1], which I highly recommend. It is a guided CBT course that completely sorted my chronic insomnia, using pretty much all the methods described in TFA. It will take you less time to sign up than to actually read said long-winded article.