Real Scientific and Socially tested ways for sleeping:- 

1) Using a mild and low tone music on a regular base may help you as a mind, create a connection of activities through sounds and make strong connection habit. So using the same music every time you go to bed may help you to be asleep.

2) Ashwagandha is a scientifically proven herb to reduce cortisol hormones, which is the main reason for the lead to stress and which finally direction makes you in the condition of insomnia or poor quality of sleep. The doses for the herb recommended should be near 400mg to 1200mg according to your various conditions. 

3) Any activity that involves high calorie burning throughout the process in your body might help you to sleep better due to a lack of energy and fatigue in the body. (Ex- Weight Lifting, Yoga, Aerobics, Cardio, Overall Household work and etc.)

4) After waking up proper sunlight and at the time of going to bed at night, having a shady dark room or environment might help your body clock to setup body functioning, and pattern of asleep as this helps in hormones regulations need for asleep.

5)Breathing technique might help you to fall asleep really fast as by using breathing in pattern as of 4-7-4 or 4-7-8 as inhale for 4 seconds and hold your breath for 7 seconds and then exhale for 4 to 8 seconds. Doing this for a while, making you asleep. 

6) Mineral like magnesium will help you as this is a mineral that works wonders when it comes to releasing tension and helping you and your muscles to relax.

7) Reduce blue light exposure during evening time; and this blue light is also highly emitted by your smartphone, laptop, PC, and many other gadgets as this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones, which help you relax and get deep sleep.

8) Stop using caffeine at late times of day as a single caffeine dose can enhance focus, energy, and sports performance, which makes it harder to sleep. When consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

9) Reducing irregular or long day naps as short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.     Sometimes sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night, but the effects of napping depend on the individual to individuals.

10) Using some natural supplements in exerted form may help you as for asleep. Some things most globally and widely use are-

a)Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality.

b)Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool

c)Ginkgo Biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.