I use a white noise machine, I think you can also get aps that do the same thing, produce a continuous low sound. It takes a little while but your brain will associate the noise with sleeping and it helped me not only to go to sleep, but also to sleep through the neighbours getting up in the early hours every day. I also keep off the caffeine in all forms, tea as well as coffee, after late morning (use de-caff tea). Then eating three hours before bed, reading for an hour before lights out and keeping the bedroom cool and dark seem to help. If I wake up in the early hours I take a valerian tablet from Boots. I do use melatonin if I get a run of bad nights, or for jet lag. It works very well, but seems to be controversial in the UK. My son lives in the US and all their health food stores are knee deep in melatonin products, drinks, food, tablets. Apparently Americans believe its beneficial. I buy a pack of low dose tablets when I visit and make sure I only use them for three nights maximum.