questions about “double down” and also about sleep

Hello Brooke, I have 2 questions I have been wondering about:
1. when you say to “double down” on something, can you explain exactly what you mean by that?
2. Do you have any tips for bed time to get rid of the swarming of thoughts to calm the mind to prepare for sleep or some sleep mantra and also any tips for when you wake in the middle of the night and can’t get back to sleep? The only thing I have tried is “day time is for thinking, bed time is for sleeping”, ha.
thanks, Tracie 🙂