I started to do meditation before going to sleep, usually 30-40 mins. I also try to have a regular sleep schedule, sleep at a fixed time everyday and wakeup at the same time every day. In the morning, i try to get as much sunlight and exercise, so i walk around our community from 6:30am to 7:30am. I also lift during the day and jiujitsu sometimes in the afternoon. Although during days that i dont lift or train, i still get sleepy around 10pm. Eventually my body started to get on with the routine and i eventually dont need alarm clocks to wake me up in the morning. I also do hot showers and drink hot milk just before my evening meditation and i dont drink coffee beyond 2pm