How can i go to sleep faster and fix my sleep pattern?

Sleep hygiene: Always start with good sleep hygiene: go to bed and wake up at the same time every day; discontinue all caffeinated beverages after lunch time; no heavy meals at least 3 hours before bedtime; no watching tv, no reading in bed - teach your body and mind that when you go to bed, you go there for the sole purpose of sleeping. If these simple measures do not help, see your physician.

A/W Dr. Atanasov: Sleep hygiene is key. Retire & rise same time each day. Keep bedroom dark & cool & use only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, along w light reading or warm bath.