How can I change my sleeping habits and go to bed sooner in a gradual way that won't leave me restless?

latley I haven't been falling alseep until 12 am or 1:30 am then whenI do sleep I wake up a lot and fall back alseep...very annoying..any way Because of this, like clock work about 1 pm I get REALLY tired. I don't want to sleep because I know if I do, I won't sleep well at night. I don't want to take sleeping pills, I don't think it's that extreme.
Answer:
exercise during the day.
also, maybe your diet is messing up your body. eat healthy

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