Tips on getting better sleep and relaxing

I have trouble sleeping at night and getting the right amount of sleep to help get more energy for the following day .
I sleep laying flat with about 3/4 pillows but have been advised to sleep upright more .
I recently brought a wedge shaped pillow but found I ended up with aches and pains in my rib area .
I do fidget alot duing the night .
And go to sleep laying on my right hand side but end up flat on my back eventually .
Can I get tips and advice on how to sleep and in what position I should sleep and advice on equipment pillows etc to ade sleep and getting more quality sleep and rest .many thanks in advance Tony 🙏