Hi
I had gone through your query.
sleep hygiene is the choice of treatment for irregular sleep wake cycle.
That includes
Certain routines and lifestyle modification will help you like
Fix sleep schedule and stick on it
No day time sleep
Exercise that makes you fatigue
Stress free activities and meditations
Avoid alcohol and smoking
Avoid heavy meal in dinner
Avoid tea cofffee soft drink at night
Use bed when you feel sleepy
Reading till you feel sleepy
No talking or use mobile in bed
Calm and cool bed room
Alll of this will help you to restore good sleep
besides this there are some medicines like benzodiazapine and zolpidame which are useful in treat sleep problems. But proper
psychological evaluation is needed before taking any medicines.
Many a times sleep problem may associated with psychological problem like stress,
anxiety,
depression etc.
So
consult psychiatrist and get help.
I hope i have answered your query.
Thank you.