Sleep hygiene is important. (Or so said my rheumatologist; DON’T EVEN ASK.)
Some tips:
Use your bed only for sleeping, not for anything that you associate with using your brain.
Sleep in the dark.
Don’t eat, especially anything with caffeine, for an hour or two before sleep.
For about half an hour before sleep, begin to wind down- get into bed, take a shower, listen to soothing music, etc.
For about an hour before sleep, do not use a computer or anything else with a backlit screen.
Keep your sleep schedule regular.
Don’t nap during the day.
Exercise- vigorously during the day, and gently, such as with yoga, right before bed.
Be exposed to natural light. This helps to maintain a good circadian rhythm.
Good luck!
And you WISH I’m doing all this stuff. My rheumatologist can just DREAM.