ll suggest that the human body is designed to work during daylight and sleep
during night darkness. So, try to be sure you get lots of light
during the day and get some reasonable level of exercise. If you have a sedimentary life/work you need to put in some time exercising, just walking for 20 or 30 minutes a day should help. Then avoid eating and drinking anything with a stimulant in it during the hours before bedtime.