To improve your sleep at night, there are several non-pharmacological measures you can take. Try turning off screens at least an hour before bed, establish a consistent wake-up time, reserve your bedroom for sleep and intimacy only, avoid looking at the clock during the night, avoid napping during the day, limit stimulants like coffee in the afternoon, and try getting up and moving around if you can't fall asleep after 15 minutes. It may take up to 2 weeks to see results, so be patient and persistent with these strategies. If they don't work, consider consulting a doctor for further advice.