Sleep can be squeezed by work, care, worry or the wish to finally have time to yourself. Start by looking at whether your routine leaves enough opportunity to rest, without assuming poor sleep has a single hormonal cause.
Make room for rest
A more consistent schedule and a quieter period before bed may help. Reduce bright light and stimulating activity when practical. Notice whether late caffeine or alcohol affects your nights. Changes should fit your circumstances rather than become an inflexible checklist.
Make the environment workable
Consider light, temperature, noise and distractions. Begin with a change you can afford and control. Better habits can support sleep, but they do not guarantee it or replace treatment for a sleep disorder.
Get help when needed
Persistent insomnia, breathing pauses, gasping or marked daytime sleepiness are worth discussing with a clinician. Treatment may involve more than sleep hygiene. Do not start sleep medicines or supplements because a course or article suggests a universal solution.
Repair invites you to observe your experience, practise manageable sleep foundations and review what is helping.
Further reading: NHLBI: healthy sleep habits and insomnia treatment.