Keep a sleep schedule
One of the most important aspects of healthy sleep is regularity. Try to go to bed and wake up at the same time every day, including weekends. This will help your body adjust to sleep and wake patterns.

Create a comfortable atmosphere
Your bedroom should be cozy, quiet and dark. Avoid bright light and sound stimuli. If you have trouble sleeping, you can use an eye mask and headphones to help relieve stress and improve sleep quality.

Avoid heavy meals and alcohol before bed
Heavy dinners and alcoholic drinks can interfere with sleep. Try to avoid these foods and drinks a few hours before bed. Instead, you can try drinking herbal tea or having a light snack.

Get regular exercise
Physical activity helps improve sleep quality. However, keep in mind that exercising right before bed can make you more alert and make it harder to fall asleep. Therefore, it is better to exercise during the day or in the first half of the evening.

Avoid unproductive activities in bed
The bed should only be used for sleeping and sex. Avoid unproductive activities in bed, such as watching TV or working on the computer.