Are you aware of the Enemies of Sleep?
Despite your best attempts to set a healthy bedtime routine, some nights things just don't work out as planned.
Heat = Can keep you from fall asleep and/ or stay asleep
Pressure = Can create pain during the night through pressure point
Poor Support = Can force your spine out of alignment and create numbness and/ or pain
You need to eliminate those first before working on routines or habbits.