1. Make consistent sleep schedule, even on weekends. Wake up and sleep same time.
2. Dark curtains, reduce noise, avoid blue light and limit caffeine/sugar/heavy meal.
3. Pre sleep routine: writing journal and meditation, warm bath. Sleep supplements - ashwagandha.
4. Don't sleep in afternoon and excercise regular.
5. Avoid screen 1 hr before bed.
6. Aim to 9 hours sleep and take sunlight/day.