Improving sleep quality involves a combination of lifestyle changes and creating an optimal sleep environment. Here are some tips that might help:

1. Increase bright light exposure during the day: Your body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy, improving daytime energy, as well as nighttime sleep quality and duration¹.
2. Reduce blue light exposure in the evening: Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Blue light, which electronic devices like smartphones and computers emit in large amounts, is particularly disruptive. Consider wearing glasses that block blue light or using apps that block blue light on your devices¹.
3. Stick to a sleep schedule: Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle².
4. Pay attention to what you eat and drink: Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime².
5. Create a restful environment: Keep your room cool, dark, and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs².
6. Limit daytime naps: Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day².
7. Include physical activity in your daily routine: Regular physical activity can promote better sleep².
8. Manage worries: Try to resolve your worries or concerns before bedtime².

Remember, everyone is different so what works for one person might not work for another. It’s about finding what works best for you.