I've had this same problem and have largely solved it. Here's my write-up:
Sleep is underrated. It improves our health, memory, mood, immunity and more. Here are some ways to improve your sleep and get to sleep on time.
BLUE LIGHT
Flux: This program dims the blue light output from your monitor as the sun sets and brings the blue light back as the sun rises. Blue light is a natural signal of daylight that causes our body to produce less natural melatonin. Melatonin causes drowsiness. Flux can be disabled for color sensitive work. https://justgetflux.com/
Cell phone apps: There are plenty of cell phone apps which have this same feature. I use Twilight for android. https://play.google.com/store/apps/details?id=com.urbandroid.lux&hl=en
Sunlight in the morning: Leave your blinds open while you sleep. When the sun rises in the morning it will naturally wake you up early and help establish your sleep cycle.
Tape over any unnecessary blinking lights
Less abrupt noises: You'll sleep best if there aren't any abrupt light or noise changes. White noise can help drown out any sounds that would disturb your sleep. You could play a white noise sound from a site like
or
RainyMood: http://www.rainymood.com/
You can also use other noises like the "wurr" of a fan.
CONSISTENCY
Consistency is key to sleep. Humans aren't able to bank sleep well. For example, trying to catch up on sleep missed during the week by sleeping in on Sunday isn't very effective. Even if you can't go to sleep at the same time each night, waking up every day at the same time will quickly put your body on a good sleep schedule and make you fell more rested overall.
Melatonin: Melatonin is a hormone naturally produced by the body in response to sundown. Modern artificial lights can disrupt this process. It is sold over the counter and is non-addictive, unlike other sleeping medication. https://sleepfoundation.org/sleep-topics/melatonin-and-sleep
Ear plugs: These are great for dulling noises from inconsiderate family members or roommates while you're trying to sleep. I still can wake up to an alarm even if my earplugs do stay in all night.
Read a book: Reading is a great way to spend time before bed to get sleepy and take your mind off of the day's stress.
Cell Phone: Cell phones often require a lot of hand movements, uncomfortable head positions, and bright lights. Avoid looking at your cell phone in bed. To make yourself get up at the first alarm in the morning, plug your phone in out of reach of your bed so you have to stand up to turn off the alarm.
Computer: Computers are also distracting just like cell phones. Cell phones and computers are so interactive that they can keep your brain busy and stave off drowsiness.
Heart rate: Avoid strenuous tasks right before bed. To go to sleep you're going to need to let your heart-rate drop to your resting state.
Eating: Don't eat right before bed. It may make laying down uncomfortable.
Drinking: You want to be hydrated but not so much you'll need to get up for the bathroom in the middle of the night. Put a glass of water on your bedside table so you don't have to stand up if you are thirsty in the middle of the night. If I ever wake up at night I take a sip of water and plunge right back to sleep. This water is good to hydrate first thing in the morning too.
Launder your sheets frequently: This is easy and makes the bed much more comfortable and hygienic. You spend a lot of time in bed. How many hours would you wear clothing before washing it? Washing pillow cases often helps mitigate acne as well.
Use a blanket and a sheet: Too many people don't have sheets on their beds properly. A sheet will help you regulate your temperature by adjusting how much of your body is covered by each thickness of bedding. Tuck that sheet in at the foot end. Tangled sheets can make uncomfortable lumps in the bed.
Don't do other activities in your bed: Reserve your bed as a place where you sleep. Do homework, use your computer and do other tasks elsewhere. This way you can condition yourself to associate your bed with sleep so you'll get in the right mindset as soon as you lay down each night.
Loose fitting clothing or none at all: don't sleep in jeans, tight bras, etc. Let your skin air out. Let your muscles relax into positions your clothing might normally prevent.
Plan ahead: Get yourself ready for bed ~30 minutes before you intend on sleeping by brushing your teeth, changing clothes, and getting some water.
Stretching before bed relaxes the body and the added flexibility helps to eliminate discomfort.
Progressive Muscle Relaxation: Flex and relax each muscle group in order from your head to your toes. https://en.wikipedia.org/wiki/Progressive_muscle_relaxation
Sometimes I can't sleep because my mind races with thoughts. This is worse if those thoughts are stressful. I like to write things down so I can forget about them for the night.
Tell yourself a story: To distract yourself you can tell yourself a story as you fall asleep. Establish characters with backgrounds, talents, and motives and then send them on an adventure. Pretty soon you'll be exhausted and give up on story as you drift to sleep.