You're doing it wrong
(What's in your room?)
REM (Rapid Eye Movement)
(NREM) Non-Rapid Eye Movement
Maintain a healthy diet & exercise routine
Limit caffeine consumption after noon
If naps are unavoidable, limit to 20 minutes
Don’t eat a large meal before bedtime
Turn off electronic devices at least 30 minutes before bedtime
Establish a relaxing bedtime routine
Go to sleep and wake up at about the same time every day
Set a bedtime that will get you at least 7 hours of sleep
Don't stay awake in bed for more than 10 minutes
NO SCREENS!!!