Make sure you have a sleep-time ritual. For example, my watch goes off at 9:15pm. I then stop whatever I am doing, brush my teeth, open the relevant windows in my sleeping room, close the shutters against the light, get a glass of water for the night, go to the bathroom for a final time, and then it's lights out. Adapt for yourself as necessary - the key point is to always do it exactly the same.
Aside with any other measures for good sleeping (no alcohol; enough exercise but not right before bed; maybe light stretching to avoid restless leg syndrome if you have it; avoiding to drink too much so you don't have to get up so often at night, etc.), having a good ritual really made the most noticeable difference for me.
If, then, you simply cannot sleep, don't torture yourself trying to, but rather get up, read a bit, and try again when you notice that you cannot remember what you just read.
All of that said, I'd definitely dampen the expecation that you will get over the problem. From personal experience, as well as anecdotal, what you describe is pretty normal. No matter how used you are to these kinds of events. Even very successful and long-time athletes have this problem (example); the good news is that it seems that a single lost night does not really matter that much.