Have a cup of warm milk when you get back home from work. It helps to induce sleep. Avoid eating anything oily or heavy meals as your body will have difficulty digesting it due to disrupted sleep pattern. Relax and lie down even if you are not sleepy as staying up after night s work will only increase your stress. Close your eyes and do some deep breathing so that your body relaxes. If you like to listen to music, turn on some soothing music or meditation music to calm your nerves. Do not try too hard to fall asleep as it will make you more anxious and keep you awake. Relax and try to de stress till you fall asleep. You can also try chamomile tea which helps to reduce anxiety and induces sleep. Wear comfortable clothing and keep your room well-ventilated and dark since daylight can disrupt sleep. Make sure there is no distraction, or noise when you are preparing for sleep especially in the morning. Try having a shower or warm bath to relax muscles before going to bed. Forget all your worries and problems and just sleep like a baby. Hope this will help.