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Melatonin naturally occurs with in the body. If you don't produce enough it can effect your sleep. Also eat a banana an hour before bed time. It has melatonin in it as well.

@Sugar.Biscuit: Bananas have melatonin? Never knew!

Something that helps me is to make sure my room is completely dark and quiet. I also read in Body & Soul a few years ago that the electronic devices in our rooms can inhibit good sleep. Once I started leaving my cell phone/iPad in the living room and got an analog alarm clock, I noticed a difference in my sleep habits.

valerian root!!!!! some people have good luck with melatonin, but that's usually better for resetting your internal clock for travel etc, but valerian root helps to relax you and let you fall asleep. if you do ever take something stronger, like a benzo, probably not wise to take both as it's been shown to increase your blood serum level of the benzo without decreasing the half life of it (kind of fascinating!). DH have both had great luck taking valerian root, but it smells TERRIBLE so hold your breathe when you open the bottle or it'll scare you away =P

You sound like my DH. I think that screen time right before bed has a big impact on him. Also, he doesn't go to bed at the same time and wake up at the same time every day. I think that messes with him.

Melatonin, valerian root (the pills smell like feet so yes hold your breath or you can get valerian tea). Several teas are good alone or in combination with the above -- chamomile, valerian, lavender.

Oh! And using your bed for sleep only is super important too. I had to stop reading and watching TV in bed since it was telling my brain that it was a place for "fun" rather than just a place to sleep. We have completely removed the TV from our room and I gotta say, that had a HUGE impact.