Quick answer: Sleep hygiene is useful, but persistent insomnia may need a structured CBT-I assessment rather than sleep tablets alone.
Regular timing
Keep a consistent wake time and use the bed mainly for sleep. Avoid sleeping in after a poor night if that worsens the next night.
Stimulants and screens
Reduce caffeine later in the day and create a wind-down period without stimulating screens or work.
Bedroom environment
A dark, quiet, comfortable and cool bedroom can support sleep, but individual routines differ.
When to seek help
Ask for medical advice if insomnia persists, affects safety or is linked with low mood, anxiety, pain or breathing problems.