For good sleep, we need to follow the following 'sleep hygiene techniques'.
have a set time to go to bed and a set time to wake up
before bed time , have a relaxation ritual . this can include having a warm bath, drinking warm milk, listening to soothing music etc
avoid caffeine completely if you have sleep problems, this include s coffee tea and drinks such as coke, and red bull.
have some form of physical exercise during the day but none after 6pm
if you worry too much , have a worry time before bed time, where you jot down all your worries and promise yourself that you will deal with them the next morning.
Dr Divya Ganesh Nallur