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The new psychology has formulated to date four new postulates, four provisions that smash the old picture of the world to smithereens. The four directions in which we must change our image of the "I" were first formulated by the famous psychologist-maitre James Bugenthal in a lecture that was very expressively called: "The betrayal of humanity. The mission of psychotherapy to restore the lost" .

To normalize sleep without medication , you can try to change your daily habits and use breathing practices:

Put away all gadgets at least an hour before bedtime , do not check the news, do not go to social networks. But a book, music or a positive film - that's it.
Ventilate the room in which you sleep well. And getting ready for bed is also better, at least an hour before the time you would like to fall asleep.
If possible , use the bedroom only for sleeping - not for working or eating. If this is not possible, then at least do not work in bed, choose a separate place to work.
If it is possible to take a warm shower before going to bed, and even more so a bath, use it.
Try short breathing exercises: inhale deeply through your nose while mentally counting 1-2-3-4; then hold your breath (preferably for 7 seconds) and exhale, counting to 8.

Return to Operation Plan:

division of tasks;

breaks;

relaxation;

sleep and food regimen (because it is a concern for resources);
planning one thing for the day. Thus, your resources will be distributed evenly between the loads. Don't "tear" yourself apart.
The psychologist also explained that no one will be able to work at full strength now. It's just that our resources are weakened or exhausted. Our brains don't work as fast anymore, constant stress and fear have reduced our productivity. You will notice that you have time to do much less than before.