Decide what time to get up every morning, stay up late, get up if you don't get enough sleep, and stay up when you are sleepy during the day.
Soak your feet before going to bed, listen to lullabies, don't think about things, drink some hot milk, fall asleep before 23 o'clock, and lie down if you can't sleep (as long as you don't panic, don't do anything). Insist on doing this, gradually achieve 8 hours of high-quality sleep every day, and then increase the intensity of exercise. . Don't worry about exercise until the sleep problem is solved. Once sleep is improved, stick to scientific fitness, and your sleep will get better and better.
In addition, if you have something on your mind, get rid of it first, otherwise it will be a heart disease and you won't sleep well.