How to correct the sleep cycle?

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, Chamomile tea or melatonin along w light reading, warm bath or lavender scent. Sometimes med.
Improve your sleep. #1 Make sure you don't have a sleep disorder. Common ones are sleep apnea, restless legs, insomnia and circadian rhythm disorders #2 Examine your stress, diet and exercise levels #3 Develop a nighttime ritual to help you relax prior to sleeping. Take a warm shower, sit quietly and focus on your breathing, turn off your phone for this #4 Talk to a sleep doctor. See my profile for more info.