Sleep Formula II

Establish a relaxing atmosphere

Keep your space cool, quiet, and dark. It could be harder to fall asleep if you are exposed to light in the evening. When it's close to bedtime, avoid using light-emitting screens for too long. To establish a setting that is appropriate for your needs, think about utilizing earplugs, a fan, room-darkening curtains, or other gadgets.

Better sleep might be facilitated by relaxing activities like taking a bath or practicing relaxation techniques before bed.

Reduce afternoon naps

Long naps during the day can keep you up at night. Avoid taking naps in the afternoon and keep naps to no longer than an hour.

If you work evenings, though, you might need to take a nap in the afternoon before work to help make up for lost sleep.

Make physical activity a regular part of your day.

Regular exercise can help you sleep better. Avoid exercising too soon before going to bed, though.
Daily outside time could also be beneficial.

Control anxiety

Before going to bed, try to put your worries or concerns to rest. Write down your thoughts, then put them aside until tomorrow.
Stress reduction may be beneficial. Start with the fundamentals, such as organization, prioritization, and work delegation. Additionally, meditation reduces anxiety.


Reference:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379