Get some light exercise. Avoid screen time for an hour before bed. Keep screens and other distractions out of your bedroom. Make sure your room is dark. Reduce caffeine intake. Eat a healthy diet. Avoid alcohol. Avoid liquids before bed. There are a few things that you can do in order to train your body to need less sleep. One thing that you can do is to try to get a good amount of sleep each night. Another thing that you can do is to try to get a good amount of sleep during the weekends. Finally, you can try to get a good amount of sleep during the weekdays.