A steadier night's sleep
Most adults do best on seven to nine hours a night, but how regular your sleep is matters almost as much as how long it lasts. The body keeps time by habit, and a steady rhythm makes falling asleep easier.
Keep the same wake-up time
Getting up at the same time every day, weekends included, is the single most useful habit. An early bedtime is hard to force; a fixed wake-up time sets the clock, and the evening tiredness follows from it.
Morning light, evening dim
Bright daylight soon after waking helps set the body's clock. In the evening, do the opposite: lower the lights in the last hour before bed and put bright screens away where you can.
The hour before bed
Give the day somewhere to land. A short routine helps: a warm shower, reading something paper, writing down tomorrow's tasks so they stop circling. Keep the bedroom cool, dark and quiet.
Coffee and late meals
Caffeine lingers for hours, so keep it to the morning and early afternoon. A heavy meal or alcohol close to bedtime tends to make sleep lighter and more broken, even if it helps you drop off.
If you can't sleep
Lying awake and watching the clock makes it worse. If you are still awake after twenty minutes or so, get up, do something calm in low light, and go back when you feel sleepy.
Snoring with pauses in breathing, or tiredness that doesn't lift, is worth mentioning to a doctor.