Some easy suggestions for increasing the quality of your sleep are: 

1. Create a sleep schedule and stick to it.  You cannot catch up on sleep on the weekends.
2. Create a bedtime ritual that tells your body it is time to wind down.  Avoid doing your documentation before bedtime.  Blue screens affect the body's natural rhythm.
3. Avoid caffeine and alcohol at least 6 hours before bedtime.  While alcohol may help people fall asleep, it increases the risk of nighttime wakening.
4. Keep your bedroom cool, quiet, and dark.  Invest in a white noise machine if necessary.  The optimum sleep temperature is 60-75 degrees.
5. Check your mattress.  A mattress should be comfortable and fairly new, as they wear out after 10 years.
6. Keep pets out of the bedroom.
7. Take a bath; the rise and fall of body temperature increases
   sleepiness.
8. Find natural light early in the morning to set your internal clock.
9. Avoid heavy nighttime meals to circumvent indigestion.
10. Finally, contact a doctor if you continue to have difficulty.  There may be an underlying medical condition that affects your sleep pattern.

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