Restoring your sleeping pattern can take time and consistency, but it's definitely achievable. Here's a comprehensive guide with evidence-based strategies: 1. Establish a Consistent Sleep Schedule: Go to Bed and Wake Up at the Same Time: This is the cornerstone of regulating your body's natural sleep-wake cycle (circadian rhythm). Even on weekends, try to stick to your schedule as much as possible. 2. Optimize Your Sleep Environment: Darkness: Make sure your bedroom is as dark as possible. Use blackout curtains or an eye mask to block out any light. Quiet: Minimize noise by using earplugs, a white noise machine, or a fan. Cool Temperature: Keep your bedroom cool, ideally between 60-67°F (15-19°C). Comfortable Bedding: Invest in a comfortable mattress, pillows, and bedding. 3. Develop a Relaxing Bedtime Routine: Wind Down: Start winding down at least an hour before bed. This could include: Taking a warm bath or shower Reading a book Listening to calming...