Give up caffeine. Goto bed at the same time every night These are the two biggest ones for me. Also a shift worker and it screws me up so much. If you do use TV/computers etc, then block blue light from a few hours before bed. Look at apps etc (flux on pc) and special lightbulbs. If you are stuck thinking about something get it off your mind. Get a sad lamp on timer to wake you up and get a few hours of either sad lamp or sun light in the mourning. Go see a doctor Make sure bed is comfy Make sure bedroom is dark, cover up standby lights, cover windows etc. Make sure temp is right.