This is Dr. David
sleep is a very complex phenomenon and needs a full sleep evaluation by your doctor or a sleep MD specialist to help improve
you might have to cut down on caffeine during the day
regular exercise can help improve sleep
no computer or cell phones or TV screens in your bed or bedroom.
strict bed time every night.
if you don't fall asleep right away, no cell phone or computer
if you don't fall alseep in 10-15 minutes, you get up and sit up in a chair with dim lights and read a book
you read until you are sleepy again, and then go back to bed.
these sleep hygeine skills are very important to help you get better sleep.
some people also use 1mg of melatonin about 1-2 hours before sleep as well.
let me know if you have other questions.
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