Thank you for reading, Pierce.

I hesitate to give advice on improving sleep quality, because I’m certainly not a therapist and I have my own difficulties with sleeping! I actually try to minimize any external tools, and instead take it back to basics. Here are a few things that work well for me:

1. Don’t work or use your phone in the last couple of hours before you go to bed (and certainly never in bed!). A quiet mind gets to sleep more easily — practicing mindfulness has helped me with this too.
2. Create consistent bedtime routines. I like to read something that doesn’t make me think too much before going to bed (fiction works better than nonfiction for me, especially if the nonfiction involves anything complex like economics or politics!).
3. If you are anxious about something, properly address it before your bedtime routine. Some issues can’t be solved, but you can try writing them down during the day, making plans for them, and setting explicit timelines for how you’ll tackle them later. That way, they are less likely to intrude on your mind and spiral out of control while you try to get to sleep.
4. Be active during the day and avoid spending the whole day in one place. I work from home so this can be difficult for me sometimes. I now use cafes, co-working spaces, and go for walks outside, which has improved my sleep quality.

All of this advice is in line with what people call “good sleep hygiene”. Good luck finding some strategies that work for you!