To maintain a good quality of sleep, try the following:
Establish a regular routine: Keep similar wake-up and bedtime schedules every day, including weekends.
Create a comfortable sleeping environment: keep your bedroom well-ventilated, maintain the right temperature and humidity, and make sure your mattress and pillows are comfortable.
Avoid stimulants: Avoid caffeine, nicotine and other stimulants before bedtime.
Avoid late nights: Try to avoid eating too late at night or doing important work.
Relax: Try to reduce daytime stress through relaxation techniques such as deep breathing, meditation or yoga.
Avoid prolonged screen use: Avoid prolonged use of the TV, cell phone or computer screen for a period of time before going to bed.
Avoid alcohol: Alcohol may interfere with deep sleep, so try to avoid drinking before bedtime.
Avoid excessive fluid intake: Avoid drinking large amounts of water before bedtime to minimize frequent waking up to go to the bathroom during the night.
Exercise regularly: moderate physical activity can help improve sleep quality, but avoid strenuous exercise close to bedtime.
Stay in a good mood: Try to stay positive and upbeat, and avoid discussing or thinking about issues that irritate you near bedtime.
Eat a healthy dinner: avoid overeating dinner and try to choose foods that are easy to digest.
If you are still experiencing serious sleep problems, it is advisable to consult a medical professional for more detailed help and guidance.