Insomnia effects about 30% of American adults each year. Chronic problems falling asleep at bedtime are often associated with stress and anxiety. Waking up too early is often linked to depression. Either type of insomnia can be caused by a circadian rhythm disorder; meaning there is a mismatch between ones biological clock and normal sleep times.
Key points are to use blackout curtains and keep the lights off or low if you wake up. If you’re wide awake , get up and do something sedate like knitting or sudoku, no computer or phone. Do not eat. If you watch TV wear sunglasses to tone down the light. and do not sleep in in the morning or take a nap. These will further disrupt your sleep timing.