Hello and Welcome to ‘Ask A Doctor’ service.
I have reviewed your query and here is my advice.
Try these measures -
1) Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
2) The bed is only to sleep do not read a book or use the phone on the bed.
3) Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
4) Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom.
5) Avoid large meals, caffeine,
smoking, and alcohol before bedtime.
6) Get some exercise.
Hope I have answered your query. Let me know if I can assist you further.
Regards,
Dr. Rohit Kothari