Melatonin supplements. They have an adaptogenic, sedative, hypnotic effect, normalize the biological rhythms of sleep and wakefulness, improve sleep quality, speed up falling asleep.
Melatonin supplements and their dosages can be found here - https://svetlana-shtein.com/ melatonin /
Try melaxen - a sleep hormone, melatonin. Helps to restore sleep, get up vigorous, rested. It costs about 500 rubles, sold without a prescription.
Checked room, lack of light, breathing. Also, do not think about something exciting, as well as using electronic devices, as this excites consciousness. In my opinion, this topic has already been discussed many times all over the place.