If you can, move to another room and return to bed only when sleepy. Establish a bedtime routine. Go to be the same time every night, get up at the same time every morning. Avoid too much stimulation during the hour or so prior to bedtime. Read a light novel - do not finish office work, or discuss family finances with your spouse, etc.
Regular exercise can be an effective sleep aid.
It is best not to exercise strenuously just before bedtime. A light snack or glass of warm milk may help. Avoid eating a full meal or drinking for 3 hours before bedtime. Avoid caffeine, especially in the evening. F. An excessively warm room can disturb sleep.