See a doctor. Do not drink coffee or other items with high caffeine after lunch. Do not eat after dinner (6 pm) especially sweets. Do not use electrical devices like computers at night (light stimulates you to stay awake). Get a light especially designed to help you sleep and look at it for 1/2 hour in the morning (I think it is called a blue light). Try the supplements melatonin and Valerian when you wake up (consult a doctor). Do not do anything else in your bedroom but sleep and read boring material (do not watch TV). Get up and go to bed the same time each day. Do relaxation exercises. Eat a well balanced diet. Get plenty of exercise so you body is tired. Get 8 hour of sleep each night. Empty you bladder before bed and limit liquids after 6pm.