Hello Welcome here. I can understand your concerns. I have some suggestions for you: 1. Avoid napping during the day. It can disturb the normal pattern of sleep and wakefulness. 2. Avoid stimulants such as caffeine, chocolates, nicotine, and alcohol too close to bedtime. 3. Exercise can promote good sleep. A relaxing exercise, like yoga, deep breathing and meditation, can be done before bed to help initiate a restful night s sleep. 4. Stay away from large meals close to bedtime. Also dietary changes can cause sleep problems. Do not start experimenting with spicy dishes. 5. Ensure adequate exposure to natural light. Light exposure helps maintain a healthy sleep-wake cycle. 6. Establish a regular relaxing bedtime routine. Try to avoid emotionally upsetting conversations and activities before trying to go to sleep. 7. Associate your bed with sleep. It s not a good idea to use your bed to watch TV, listen to the radio, or read. 8. Take warm water bath before going to sleep. 9. Have a glass of warm milk at bedtime. Hope this helps. Take care.