Few tips:
1. Do a workout before sleep. I always do this one, and yeah the 5 minutes can help you stay at your current gains
View: https://m.youtube.com/watch?v=5Q4ewnHMNW8&pp=ygUbNSBtaW51dGUgYmVkIGJlZm9yZSB3b3Jrb3V0
2. Shower. I dont always shower at 23:00 but I do it sometimes, but overall shower at least 1 day. You know it 'Just shower bro'.
3. Do red light therapy. Man this one is a game changer, I do it right after shower and it cures inflammation and makes you so sleepy. Makes your skin smoother too. But i have it really hard due to my hormonal acne.
Link
4. Change your bed sheets every 7 days. Got that tip from a life style coach. Yeah the bacteria and sweat in your sheets are real. Everything beyond 14 days makes you sick and it did for me.