Adopting good sleep habits and making changes to your living can help with sleep disorders:
Set an alarm for the same time every night and wake up at the same time every morning, even on weekends.
Set up a relaxing bedtime routine: Do things that calm you down before bed to tell your body it's time to relax.
Make sure your bedroom is cool, dark, and quiet so you can sleep well. Buy a cushion and pillows that are comfy.
Avoid coffee, smoking, and big meals right before bed to limit your use of stimulants.
Regular Exercise: Do regular physical exercise, but don't do hard workouts right before bed.
Limit Your Screen Time: Blue light from phones, computers, and TVs can stop your body from making melatonin, so spend less time in front of screens before bed.
Deal with your stress by doing things that help you rest, like yoga, meditation, or deep breathing.
If the problems don't go away, you should see a doctor to rule out other health issues and look into other options, such as cognitive-behavioral treatment for insomnia (CBT-I) or medicine.