Take a look at Dr. Jacob's CBT for insomnia program. His program will address all your sleep hygiene issues first. If you have sleep apnea, then various conservative options include not sleeping on your back, avoiding alcohol close to bedtime and losing weight, but all these options work only sometimes. If you have underlying obstructive sleep apnea, it's a potentially serious medical condition and you should look for resources to get coverage, as diagnosis and treatment can be expensive. Good luck.