Sleep.hygiene is the first step, if it does not help then medications to normalize sleep neurotransmitters in sleep centres can be safe option. Consult an astute psychiatrist and seek remedy. Good luck

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As sleep disturbance has become a perpetual issue for you. In all likelihood it must be a symptom of depression/anxiety. You need a detailed Psychiatric assessment.

Hi.. will need further history regarding the same to advise appropriately.

Stress, overthinking, depression, chronic pain, bad sleep habits, and medical problems like sleep apnea or restless legs syndrome are some of the reasons of insomnia (inability to fall or stay asleep). Long periods of screen time, erratic sleep patterns, and excessive caffeine or alcohol use are examples of lifestyle issues that can also lead to Insomnia or irregular sleep patterns.

You can start following sleep hygiene. Fix your time of sleeping and waking up, avoid day time naps, limit intake of caffeine throughout the day, Reduced water intake around bedtime, moderate physical activity everyday, Bed to be used only for sleeping, bedroom dimly lit and quiet, no nicotine or caffeine after 6pm. Also do JPMR everyday morning and evening for a week. Tutorials are easily available on youtube.