- set a sleep time and stick to it
- no computers, TV or phones in the bed room
- start to exercise. Start with taking a walk and work your way up from there, if you can
- start to de-caffeinate. Take this one slowly, cut back a bit at a time
- 1 hour before bed time, stop playing games or doom scrolling your phone. Read a book or listen to music
You will go completely insane for a while, but it will help you sleep.