Can you please explain how i can control my sleep cycle?

Tips to regulate it.: 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, chamomile tea or melatonin along w light reading, warm bath or lavender scent.

Sleep: Sleep is driven by circadian and homeostatic drives. Identify your daily pattern by maintaining a sleep diary for 2 weeks or so, read about sleep hygiene, you can google sleep diary and sleep hygiene etc sometimes melatonin and light therapy are used if you have delayed sleep phase or advanced sleep phase syndrome.