I expected something more insightful. As someone who don't have sleeping problems, but have family members who does, from what I seen the most effective impact happened when:

- You are going to bed only when you're tired, don't try to go to bed and hope you will become tired by just laying.

- Have at least one long walk a day (it helps my sister when she is doing it when it's still daylight, but ofcourse it depends on where you live)

- Don't drink coffee after 14:00

- Stay off social media after dinner time

- If you are reading a book using a screenreader or laptop make sure you filter the bluelight