Adjusting your mood before going to bed can help improve sleep quality. Here are some things you can try to help wind down and prepare you for a good night's sleep:

Establish a relaxing evening routine: Gradually transition to relaxing activities 30 minutes to an hour before bed , such as reading a non-stimulating book, listening to soft music, doing meditation or deep breathing exercises.

Avoid stimulating activities: Avoid stimulating activities before bed, such as strenuous exercise, watching exciting TV shows, or playing video games. These activities may cause physical and mental arousal, making it difficult to fall asleep.

Create a comfortable sleeping environment: Make sure your bedroom is quiet, dark, cool, and use a comfortable mattress and pillows. Moderate humidity and ventilation can also help improve sleep comfort.

Journal: Write down some thoughts before bed to help release emotions and anxieties. This helps reduce psychological stress and makes it easier for you to fall asleep.

Avoid electronic devices: The blue light from electronic devices such as cell phones, tablets and TV screens may interfere with your body clock. Try to avoid using these devices 1 hour before going to bed.

Deep breathing and meditation: Deep breathing and meditation exercises can help relax your body and mind. Focusing on breathing and eliminating distracting thoughts can help calm your emotions.

Warm bath or shower: Taking a warm bath or shower before bed can relax your muscles and help you fall asleep.

Regular sleep schedule: Try to keep the same wake-up and bedtime every day, even on weekends. This helps adjust your body clock.

Avoid large meals and caffeine: Avoid large meals and caffeinated foods or drinks during dinner time so as not to interfere with falling asleep.

Relax your muscles: Relax your muscles one by one, from head to toe, to help relieve body tension.

These methods may take some getting used to and taking effect, so persistence is key. If your sleep problems persist or worsen, or are related to mood problems, consider talking to a medical professional or mental health professional for additional help and advice.