Do these three things well.
Stop drinking coffee at noon.
Get to bed on time. That means sleeping at a set sleep time seven days a week.
Make the room dark.
Breath from your nose.
Mind follows body, to treat them both right, look after them both.
Do look after your state of mind, use mindful meditation on the regular basis, each day for the same time, seven days a week.
Move more, walk more, stand more, Keep moving to maintain a good energy level.
Eat well, lots of fiber, good microbes, do not smoke or drink, and keep recreational drugs out of the body. Stay off sugar, and alcohol and do not overuse anything.
It takes time to change, be determined to live a good life and do no harm.