Have milk 30 mins before you go to sleep.
Start winding up your day and do not do activity that excites you.
Try not to sleep during the day. Stay active so that you can sleep at night.
Medicines that will help:
Have more desi ghee, rice and milk.
Use natural sandalwood oil for a light fragrance in your room.
Exercise in the day should also help.
Try and eat your dinner early.
In the milk you can try 4 tsp of Dashmool ark.
Tagar can also be had regularly for insomnia issues.