There is such a thing as sleep hygiene. It has been noticed that many people sleep much better and, let's say, better if they observe sleep hygiene – a few simple rules, compliance with which will give a quality sleep with pleasure.

Always get up at the same time, regardless of whether it is a weekday or a day off. A constant rise time will create a reference point for all body functions, automatically forming your daily routine. Compliance with this simple rule can save you not only from insomnia, but also help in the proper planning of affairs. For many, this rule alone is enough to sleep like a baby.
Go to bed only when drowsiness appears. Do not force yourself to fall asleep if you get up early tomorrow – on the contrary, this will lead to excessive stress. If you can't fall asleep for 15-20 minutes, leave the bedroom and do something quiet, such as reading. Return to bed only after the appearance of drowsiness. Don't be afraid, repeat this as many times as you need.
You should have a bedroom. A place in the space reserved for sleeping. Do not allow yourself to fall asleep outside the bedroom, create a sacred place that is included in the ritual of going to bed. Use your bedroom only for sleeping, sex and in case of illness, do not work on the bed. Remember: sleep is no less important for you than work.
If you have a bad sleep — avoid daytime sleep. If you still do not have enough energy and you go to bed during the day, then try to do it at the same time and sleep no more than three-quarters of an hour. For most people with a normal daily routine, the most appropriate time for daytime sleep is two to three hours in the afternoon.
Move! Maintain regular physical activity. Remember: the peaks of physical activity readiness are 11:00 and 17:00. The body has such biorhythms for a reason — in order to give itself time for a braking distance of 5-6 hours before bedtime. Regular physical activity not only consumes the necessary portion of energy for the body, but also relieves stress. Try to complete intense physical activity at an earlier hour, at least six hours before bedtime, before going to bed, quiet walks in the fresh air will be useful. In addition, oxygen is an excellent antidepressant, boosting mood, relieving tension.
So make it a rule to ventilate your bedroom before going to bed. For example, while you are walking (or just standing on the balcony).
Avoid smoking before going to bed or at night. Or better yet, don't smoke at all. Nicotine, like all drugs, disrupts the normal metabolism, changing your body not for the better.
Do not take alcohol before going to bed, as it leads to dehydration of the body, which is why night sleep is superficial with frequent interruption and waking up prematurely. As a result — weakness, headache, depression. These effects are also amplified by the breakdown products of alcohol, which can be excreted from the body for up to several days.
Avoid taking caffeine at least six hours before bedtime. Although people have different reactions to caffeine, nevertheless, most people “correctly” assimilate it, getting half a night of insomnia after a cup of coffee in the evening. For example, I have made it a rule for myself not to drink coffee after 16:00, because otherwise I can't fall asleep at all until one in the morning.
A light meal at night can contribute to a sound sleep, since food is the best and most affordable antidepressant, but do not overdo it, since heaviness in the stomach can negate all the positive effects of a light snack. So avoid eating a lot of food. The best option would be a glass of kefir or fermented baked milk.
No matter how difficult it is for me to write this to you, but for a sound sleep, limit the amount of time spent in front of the TV or computer monitor. Today, television and the Internet are the main suppliers of aggressive news and stress. If you manage to reduce night vigils in front of the monitor by at least half, then you can forget about insomnia forever.
Remember: sleeping pills (like any other medicine) are taken only by sick people. You are not sick, do not take these medications just like that. In addition, any medicine has a toxic effect on the body, up to side effects. For this reason, sleeping pills are an extreme measure and only under the supervision of a doctor.
You spend a third of your life sleeping. Therefore, take a closer look at what you are sleeping on. Sleep on the right pillow and mattress – this is very important. Properly selected bedding will not only help to relax, but also relieve unnecessary stress on joints and bones. Take care of your spine, it is an extension of your brain.
Create a ritual for yourself. Let it be your gift to yourself – ten minutes of reading, a warm bath, a light snack. Indulge yourself with this, reward yourself for the past day.
Don't be afraid to use natural fragrances – herbs, oils. For example, hops or lavender oil, if they do not calm you down (although this is unlikely), then, at least, their aromas will develop a conditioned reflex of preparing the body for sleep. In such an atmosphere it is easier to relax and calm down.
And most importantly – follow the daily routine. Regularity is the key to everything good: eat regularly, plan your day. And finally start getting up at the same time every day!