Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep over time.
This could include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
Invest in a comfortable mattress and pillows, and consider using blackout curtains or white noise machines to block out any disturbances.
The blue light emitted by screens can interfere with your body's natural sleep-wake cycle tablets, and computers for at least an hour before bedtime
Avoid consuming caffeine and heavy or spicy foods close to bedtime, as these can disrupt sleep.
Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime, as they may energize you too much.
Practice stress-reducing techniques such as mindfulness, journaling, or talking to a friend or therapist about your worries.