Sleep Formula

Don't just drink anything you see

Limit your sleep time to eight hours.
A healthy adult need at least seven hours of sleep per night.
Most people can fall asleep for no more than eight hours and yet feel rested.

Including weekends, go to bed and rise at the same hour every day. Consistency strengthens the sleep-wake cycle in your body.

After settling down for around 20 minutes, if you still can't sleep, get out of bed and relax.
Read a book or play some relaxing music.
When you are exhausted, go back to bed. Repeat as necessary, but keep your bedtime and wake-up time the same.

Prepare for bedtime

Don't overeat or go to bed hungry.
Avoid eating a big, heavy dinner right before bed, in particular.
You might not sleep due to discomfort.

Alcohol, caffeine, and nicotine related food  should all be used with caution.
Nicotine and caffeine have energizing effects that take hours to subside and can disrupt sleep.
Additionally, alcohol might interfere with sleep late at night, even if it may make you feel drowsy at first.

Reference:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379