Find an achievable rhythm
When possible, wake at roughly the same time and leave a quiet period before bed. During war or displacement, a perfect routine may be impossible; this is not a personal failure.
Reduce what keeps you awake
Notice evening caffeine, noise, light and phone use near bedtime. Choose one change instead of many rules. Alcohol is not a reliable way to improve sleep.
When to seek more support
If sleep problems keep returning, affect your days or persist after changing habits, discuss them with a doctor. Do not start or change sleep medication on your own.