Body clock out of synch. go to bed wide awake and can't sleep. what can i do to make sure i'm tired and ready to sleep?

Sleep hygiene: Make sure you have your room at not too warm or cold temperature, have comfortable clothes, have not just watched an active TV program, had stressful conversation. You should not be sleeping in the daytime and try to hold regular wake and sleep hours. Melatonin is often sold over the counter and can help send signal to your brain/body that it is time to sleep.