To fall asleep start by setting a bedtime routine.
Get into a bedtime routine and go to bed at the same time.
For example shut down the computer, electronics etc at the same time about 30 minutes to an hour before bed, then lay in bed without electronics and read a book etc.
Drink a glass of warm milk or take a sleeping pill to help you sleep.
Going to bed at the same time helps to get your bodies natural body clock to know that it's time for your body to sleep.
If you can't get to sleep your brain may not be shutting down for the night and keeping thoughts in your head or you may be suffering from Insomnia.
Sometimes stress, worry, thinking about other things etc can cause problems with sleep.
So if stress, worry etc are causing you to stay awake then you need to try thinking about other things.
You can also try using some white noise or leave the TV on low volume.
I find that having the TV on low volume helps me sleep as I'm thinking about what is going on from the TV and it pushes other thoughts and worries out of my mind.
If you're having trouble sleeping at night then you're likely suffering from Insomnia.
Your body may also not be producing enough of the hormone melatonin.
Melatonin is a naturally occurring hormone in your body that helps you sleep and when you don't have enough of the melatnonin it makes it hard for you to fall asleep.
So you may need to take some melatonin supplements.
Melatonin is a hormone primarily released by the pineal gland at night, and has long been associated with control of the sleep–wake cycle.
As a dietary supplement, it is often used for the short-term treatment of insomnia, such as from jet lag or shift work, and is typically taken orally.
Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.
You may still feel tired when you wake up.
Most cases of insomnia are related to poor sleep habits, depression, anxiety, lack of exercise, chronic illness, or certain medications.
Symptoms of insomnia may include difficulty falling or staying asleep and not feeling well-rested.
Treatment for insomnia consists of improving sleep habits, behavior therapy, and identifying and treating underlying causes.
Sleeping pills may also be used, but should be monitored for side effects.
Other tips to help you sleep faster and fall asleep are.
Increase bright light exposure during the day.
Reduce blue light exposure in the evening.
Don't consume caffeine late in the day.
Reduce irregular or long daytime naps.
Try to sleep and wake at consistent times.
Take a melatonin supplement.
Don't drink alcohol.
Take sleeping pills.
Drink some warm milk before bed.
Use some white noise.