How to Get a Better Night's Sleep

What's worse than a restless night's sleep, you ask? a poor night's sleep. I'm here to inform you that there are many things you can do to make sure you get a decent night's sleep and reduce the tension of a lengthy night of rest. If all else fails, bear in mind that if something seems to be keeping you up at night (such as traffic, loud neighbors, or the phone ringing), try to prevent it from happening again. Later on, you'll be glad you made that choice!

Do not nap.

Source
The act of napping can alter your sleep pattern and prevent you from getting sufficient REM sleep. Your body has a difficult time returning to its typical routine of relaxation and restfulness after a nap.
Additionally, taking a nap in the afternoon can make you feel lightheaded, which can make it difficult to fall asleep later that night or the next morning (when most people wake up).

Drink something warm before going to bed.

Source
Drink something warm before going to bed. While hot tea, especially peppermint or chamomile, helps calm your muscles, warm milk might make you feel comfy. Try making a fruit smoothie with yogurt, or for a nice treat, add some honey and cinnamon.
Try putting turmeric, ginger root, and cayenne pepper in your cup of water for a more exotic flavor (or just add them to the blender). This will aid in reducing inflammation and ward off daytime sleepiness.

A warm shower should be taken before sleeping..

Hot showers are excellent for unwinding, but they can also improve your sleep. A quick and easy approach to unwind your body and mind before bed and get ready for an evening of relaxation is to take a hot shower. Turn off all electronic devices before entering the shower so that you may concentrate solely on getting ready for bed.
Increase the shower's temperature (or, if required, use a small electric heater) so water runs over your body at least once or twice every hour or so. Your muscles will be helped, as will the mind-body connection. It could take longer to fall asleep due to this medication's ability to relax muscles.

Play some music.

Source

Your body might be in a low arousal state if you're weary. It may be challenging to fall asleep and even more challenging to stay asleep as a result. Play music as often as you can, especially before night, to avoid this happening.
Compared to white noise or quiet, music has been shown to hasten sleep for certain persons (like ocean waves). Additionally, it prolongs their periods of sleep by keeping their minds calm enough so that they don't feel the need to move or pay attention during the night.

Not only will listening help you get a better night's sleep, but it will also keep you up later, which means that when morning rolls around again (and naturally), we won't have much energy left!

Try not to think about falling asleep.

It would be beneficial if you made an effort to avoid considering dozing off.
This can be challenging if your mind is racing, but you must maintain your attention on the activity at hand and avoid becoming sidetracked by ideas about tomorrow or later in the day. Don't stress about your obligations for today or tomorrow! Imagine that you had the power to empty your mind of all thoughts. I've never seen anyone dream about working late, so in that case, everything will just slide away one by one until there is nothing but darkness all around you.

During the day, move around.

You can get better nighttime sleep by walking around during the day. It will protect you against injuries, which may be a major source of sleeplessness, and is beneficial for your health. According to the American Academy of Sleep Medicine, adults should strive to choose an occupation that requires less sitting or receive at least 30 minutes of activity each day (this includes walking).
Try standing up while working on your phone or playing on it if you have problems getting up from a chair or couch; it might be better for your body than sitting down all day.

By being aware of your environment and routine, you can enjoy a better night's sleep.
To be productive, you must have enough sleep.
To recover from the day, maintain, repair, grow, and sustain health, the body needs to sleep.