Hello, You need to follow something called sleep hygeine. Dont go to bed until you are really sleepy. If you don't fall asleep within ten mins of going to bed,get up ,sit in a chair and read something or listen to music. Avoid TV, computer screens ,mobiles before sleep. cut down on tea ,coffee,caffeinated drinks,cigarettes after 5 pm. Avoid day time naps. Get good physical exercise earlier in the day.