Try the Android app "Sleep as Android". It is free and it works very well to track your sleep, which can be the basis of making changes. It can use a phones accelerometer to track breathing rate, use the microphone to record snoring (and make noises when you snore to stop you from snoring), can integrate with a variety of fitness trackers or works with just the phone, and has a lot of other useful features:
If you want totally automated sleep tracking (instead of having to start/stop an app) the Oura ring works quite well, even in detecting naps, though it has trouble detecting sleep intervals that are not connected (like sleep 4hrs, up for an hour, then sleep 4hrs):
Some other things that are useful are: An eyeshade to block light. A bed you find comfortable. Physical activity during the day that tires you so you want to sleep later. Some people find a cooler room more conducive to sleep. A white noise machine can mask sounds that keep you awake. Take naps to augment your sleep. Don't drink/take caffeine for four hours before sleeping. Sex can help you sleep.
https://sleep.urbandroid.org/
If you want totally automated sleep tracking (instead of having to start/stop an app) the Oura ring works quite well, even in detecting naps, though it has trouble detecting sleep intervals that are not connected (like sleep 4hrs, up for an hour, then sleep 4hrs):
https://ouraring.com/
Some other things that are useful are: An eyeshade to block light. A bed you find comfortable. Physical activity during the day that tires you so you want to sleep later. Some people find a cooler room more conducive to sleep. A white noise machine can mask sounds that keep you awake. Take naps to augment your sleep. Don't drink/take caffeine for four hours before sleeping. Sex can help you sleep.