Implementing a good sleep routine will help a lot with "introducing" a new sleep schedule. Of course there will be times when you will not be bale to sleep regardless of what you've tried. Tip: Bananas are a good source for the production of melatonin. There are without a doubt other foods that induce sleep as well, therefore I can recommend reading this article: https://www.vitatalalay.com/foods-that-help-you-sleep/