Make sleep a priority in your routine

Determine how much sleep you need.
Everybody should aim for at least 7-9 hours of sleep. However, different people need different amounts. If you exercise a lot, 10 hours of sleep is reasonable. You can calculate how much sleep you need by going to bed when you are tired and then waking up naturally without an alarm clock. Do this for 14 days and then calculate the average time. This is the optimum amount of time you need to sleep for.

Expose yourself to natural light.
Natural light helps balance your circadian rhythms and improves sleep quality. Spend time outside when possible and limit the artificial light from screens, especially at night, as this disrupts your rhythm.

Exercise.
Exercising makes you tired, so it is easier to sleep properly. However, avoid exercising right before bed as it can stimulate you too much.

Limit caffeine and alcohol intake.
Cut back on caffeine and don’t drink any forms of it after 2 pm, or it will disrupt your sleep. Avoid drinking alcohol right before bed, too, as this can affect the quality of your sleep.

Don’t use your bed for anything else.
Your bed should only be used for sleep and sex. This means no eating and drinking, playing on your phone, or working on a laptop. The only exception is reading a book before bed.