I have a sleep 'process' that I try to stick to. I go to bed at the same time (mostly) and get up at the same time. I try to read in bed for at least 30 minutes, usually longer. I use a white noise fan. I try to avoid talking to my daughter past 9 unless she's all riled up and needs me. I have to clear my mind and conversation is a killer.....especially teenage angst conversation. Dark, cool room.
I know for me that continuous, uninterrupted sobriety is the number 1 factor in maintaining healthy sleep cycles. Start there.