Hi Ramazzanasiri,

Before you go to bed you have to avoid (as much as possible) those kind of activity as computer, mobile phone ecc. and it's also preferable to don t eat/drink certain foods/beverage.

During the day you can do gym exercise, go for a walk etc... ( in a nutshell you have to arrive tired into your bed)

Before you go to bed, yo can do a walk outside as well as doing sports in the evening. I recommend fresh air for falling asleep.

First, try to find something such as TV program or comedy movie or books or Youtube video, someone who has a good sense of humor etc.

Second Have a fun with above.

Third Light exercises

Last: Eat, Bath and Sleep!

Hope you will have a good sleep!

Melatonin

This will sound stupid or crazy to some people but it works for me. If you tape you mouth shut at night it forces you to breath through your nose. There are some videos on Youtube about why breathing through your mouth is important. It also prevents snoring. If anyone tries this, message me after you see it works.