1) make sure your room is completely dark / no light 2) avoid screen time / mobile phones / tv etc atleast 1 hour before sleep 3) have turmeric milk before sleep ( milk has certain amino acids which help in inducing sleep by promoting melatonin production ) 4) can try some anti stress ayuvedic herbs like ASHWAGANDHA 5) melatonin supplements might come in handy 6) do breathing exercises before sleep 7) add on some sort of physical activity in your daily schedule 8) try and go to bed at the same time everyday That will help in setting up a regular sleep cycle