CiaoSleep: These few tips are enough to improve sleep quality.

First, adjust your sleep environment
Choose a supportive and comfortable mattress and breathable, skin-friendly natural bedding; maintain a bedroom temperature of 15.5–19.5℃; use blackout curtains/eye masks to block out light, and earplugs/white noise to reduce noise; darkness and quiet promote deeper sleep.

Establish a regular sleep schedule to stabilize your biological clock
go to bed and wake up at the same time every day; perform relaxation rituals before bed: reading, meditation, or a warm bath; avoid caffeine, nicotine, and alcohol 4–6 hours before bed; engage in moderate exercise daily, avoiding strenuous exercise before bed.

Develop bedtime habits for easier sleep

stay away from mobile phones and computers for 1 hour before bed, avoiding blue light; use deep breathing and yoga to relieve stress; if you need sleep aids (melatonin, magnesium, etc.), consult a doctor first.

A better night's sleep leads to a better overall state. Starting today, adjust your environment and sleep schedule, and a good night's sleep will be much easier.