Thanks for asking to healthcaremagic.I understand your query. If i am your treating doctor,would advise you to folow these guidelines to improve your sleep pattern. 1)Maintain proper diet and increase your physical activity 2)Avoid psychostimulants like caffeine,smoking towards bedtime 3)Keep your bedroom completly dark while going for sleep(as it can enhance melatonin hormone which regulates the day-night cycle 4)Go to bed at regular time daily 5)Do meditation,practicing yoga daily 6)Try benzodiazepine group drugs like lorazepam 2 mg at bedtime if its anxiety or stress related sleep disturbance with doctor s prescription 7)Mainly consider psychological evaluation by a psychiatrist/psychologist as the long term sleep disturbances may be related to psychiatric illness like depression etc Hope this information helps you.Take care.All the best.