Keep the room as dark as possible; you'd be surprised how little light can be disturbing to sleep. Wear a sleep mask if you have or can make one (just a cloth over the eyes will do). And quiet. If there are noises from the street, or the next room, try running a fan (not necessarily blowing on you) so the "white noise" will damp down other sounds. No exercise, caffeine, or tension after 7:00 pm if possible. Camomile tea is helpful to some people, but not too close to bedtime. You could find yourself having to pee just as you are ready to fall asleep.
Taking calcium and melatonin 3 mg. A few hours before you go to bed is what my doctor advised me to do. This works real well without making you groggy the next day. You wake up well rested and ready for your day to begin.
starting about 2 hrs before you go to bed first take a nice warm bath (not shower), drink warm tea(I find Green tea works best), don't do anything that would get your pulse going faster, and read a lot, every day before noon exercise for 30 min to 1 hr, and when you go to bed insted of TV try classical music. Hope this helps.
This is not a medication but more like a vitamin, Its called Melatonin. You can get it over the counter at a grocery store. Melatonin is natural, your brain produces it from your pineal gland and it acts like signal to cause drowsiness and lower your heart rate and breathing to induce sleep. Just as Serotonin is natural and helps regulate sleep patterns and helps you wake up in the morning when there is light, because Serotonin produces with light and Melatonin produces with darkness.