Then how did you write a question in Spanish? Regardless, here is my previous reply translated to English:

Here are some tips to help you sleep better:

    Keep a regular schedule: Try to go to bed and get up at the same time every day, even on weekends. 

    Create a suitable sleeping environment: Make sure your room is ventilated, dark and quiet. Use blackout curtains and an eye mask if necessary.

    Limit exposure to blue light: Avoid looking at screens (such as televisions, computers, and cell phones) for at least an hour before bed.

    Exercise regularly: Practicing physical activity daily can help you sleep better at night. However, avoid exercising right before bed.

    Avoid caffeine and alcohol: Try not to consume these substances at least 6 hours before bedtime.

    Relax before bed: You can try relaxation techniques such as meditation, deep breathing, or yoga before going to bed.

If, despite following these tips, sleep problems persist, it is advisable to consult a health professional.
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