Two things that seem to work without fail for me (in addition to adequate exercise during the day) are oatmeal or tart cherry juice (no sugar added) a half hour or so before bedtime. The tryptophan in oatmeal knocks me out and prevents me from waking up in the middle of the night. Tart cherry juice also makes a big difference. Without one of these, I rarely sleep more than 4 hours. They both have other health benefits as well. Try Googling either along with “sleep” to find out more. One other note: Ashwagandha is not recommended for people who have autoimmune conditions.