How to improve sleep quality
In my experience there are two methods I found very effective to improve sleep quality.
The first one is meditation. There are various of meditating methods but they share similar goals: to concentrate. From listening to your breath to feel your body parts. Trying to concentrate on particular things can effectively help you stay away from things that can keep your eyes wide open, such as smart phone, exiting things to do next day. From my experience, you will fall asleep in about few minutes when you turn on the meditation app.
Secondly, the right amount of exercise such as 10-km jogging helps with sleep. You body will want to have a rest simply because you are tired but you will also be mentally positive because of dopamine secreted during exercising.