This is information from the wellness program offered by my employer. I don’t see where the specific info is to give credit for their info.

• Quality sleep is essential to our overall well-being. Poor sleep has been linked to a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, and depression. However, according to a 2020 study, only 49% of adults are satisfied with their sleep.
• Stick to a schedule Try to wake up and go to sleep at the same time every day – even on weekends and holidays!
• Eating meals at the same time each day and getting dressed every morning (even when you’re staying in!) can also help you keep a consistent sleep schedule.
• Ditch your phone Not only can the blue light from the screen keep you up, but the content can activate your mind. That’s the last thing you need right before bed!
• When your brain is revved up, it can keep you awake for hours after your normal bedtime.
• Set the scene with Dim lights or use less lighting an hour before sleeping. Keeping the room at a cool temperature also helps.
• YouTube video: https://www.youtube.com/watch?v=wY51Sfh55mg
• Dim lights or use less lighting an hour before sleep.
• get heavy curtains to eliminate outside light
• Keep your room cool
• Try to avoid using any electronic device at least an hour before you go to bed.
• Install low-wattage bulbs in table lames to eliminate brightness.
• Keep your room quiet. If you can’t avoid outside noise. try sleeping with a sleeping machine or an app with mellow sounds on loop.
• reserve our bedroom for sleeping
• Make sure your bed is comfy.
• Another video I found: https://www.youtube.com/watch?v=DcK2b01nk3A