I know it's hard to sleep well without Noi's cuddles, but it's still important for a healthy body and mind, so:
1.- Only use the bed for sleeping.
2.- Always go to sleep and wake up at the same hours.
3.- No phone usage beforehand is preferable, go read a book instead (I also like taking notes of the nonfiction books I read).
4.- Have your main meals at more or less the same hours each day.
5.- Exercise regulary, but not just before going to bed, as hormones are released that will impede your sleep.
6.- This one I'm not so sure about, but spending time outside, preferably in a park, is by itself good, and will probably have a positive effect in regulating your cyrcadian rythm.
7.- If you can afford it, spending money in a quality mattress (not necessarily the most expensive mind you) is a good idea.
As you can see, a routine is key to sleeping well. Naps are, so far as I know, okay; but they shouldn't last more than half an hour, and they should be in the early afternoon.
Sleep well, and good night.
#Noi
