How can I get to sleep naturally?!

How can I get to sleep naturally?

I had been smoking pot everyday for the last ten years and I always went to bed high. I quit smoking and now its almost impossible to get to sleep. Once I do fall asleep, its only for 3-4 hours. Does anyone have any helpful methods to fall asleep without having to return to the drug!!?

take a glass of warm milk before you sleep.. milk contains sleep promoting substances...

also have regular exercise...

if u like reading , read a book lying on the bed .. and gradually u will feel sleepy..that is the method that i use.. but i dont know whether its good for eyes..

reduce the intake of caffeine also