Need all the help I can for sleeping through night?

My sleep gets disturbed at 3:30 -4 ​pm almost every day. Couple of years ago, I started taking vinegar prior to sleeping and it helped. I want to know is it because of digestive issues?

Now given that I'm working and I've got a good amount of stress, and some late night device work, how can I improve my sleep quality?

Wil the blue light blocking/ amber tinted glasses help?