Practice self-care

Reduce stress in your life. This means something different to everyone. Take time out of your day just for you, spend time with friends, go for a calming walk, or consider meditation. If you are unable to deal with your stress on your own, consider speaking with a close friend, a psychiatrist, or a psychologist.
Eat right. Eat when you’re hungry and stop when you’re full. Avoid processed foods. Eat plenty of vegetables, especially leafy greens.
Getting enough sleep reduces stress. Try to go to bed and wake up at the same time every day.
Get rid of any lights that are on in your bedroom while sleeping, including lights from chargers, night lights, phones, television, and even your alarm clock. Try black out curtains and eye shades.
Limit noise in your bedroom. Put your phone on silent. Try a white noise machine, a fan, or ear plugs to block out noise you can’t control.
Limit daytime naps as much as possible so you are tired at bedtime.
Avoid stimulants including nicotine, caffeine (this includes coffee, tea, and chocolate), and soda within 8 hours of your bedtime.

Avoid eating two hours before bedtime to avoid symptoms of reflux.
Get outside during the day to exposure yourself to natural sunlight to maintain a healthy sleep-wake cycle.
Limit alcohol intake to 1 to 2 servings. However, even this amount can disrupt sleep.
Make your bed comfortable. Make sure you have the right kind of mattress with comfortable sheets. Keep your bedroom cool.
Don’t do anything in your bedroom except sleep. If you work or study in your bedroom, you are more likely to think about these things when you are trying to fall asleep.
Read quietly for 10 minutes before going to bed to let your mind unwind.
If you can’t fall asleep because thoughts are running wild, try meditation to clear your mind.
If you absolutely cannot fall asleep, don’t stay in bed. Get up and read a book. Try not to get on your phone or watch TV.