Постепенное изменение режима сна помогает мне меньше нервничать.

Because it agrees with изменение, which is a neuter noun.

• постепенный = gradual
• изменение = change

Since изменение is neuter singular, the adjective must also be neuter singular:

• masculine: постепенный
• feminine: постепенная
• neuter: постепенное

So постепенное изменение means a gradual change.

Russian often uses a noun where English might prefer a gerund like changing.

So:

• Постепенное изменение режима сна
  literally = the gradual change of the sleep schedule

But in natural English, this is often translated as:

• Gradually changing your sleep schedule
• A gradual change in sleep schedule

So the Russian sentence is perfectly natural, even though English might phrase it more verbally.

Режим сна means sleep schedule, sleep routine, or sleep pattern.

Literally:

• режим = regime, routine, schedule
• сна = of sleep

In this context, режим does not mean a political regime. It means an organized pattern or routine, like:

• режим дня = daily routine
• режим питания = eating schedule / diet routine
• режим сна = sleep schedule

They are genitive for two different reasons.

1. режима is genitive because it depends on изменение.
   Russian commonly says изменение чего? = change of what?

So:

• изменение режима = change of the schedule

2. сна is genitive because it depends on режим.
   Russian commonly builds noun phrases like X of Y:

• режим сна = sleep schedule
• literally schedule of sleep

So the structure is:

• изменение → of what? → режима
• режима → of what kind? → сна

Because the verb помогать / помочь takes the person being helped in the dative case.

So:

• я = I
• мне = to me

Russian says:

• Это помогает мне = This helps me

not

• Это помогает я

This is a very common pattern:

• Он помогает мне = He helps me
• Ты помогаешь сестре = You help your sister
• Это поможет вам = This will help you

Here меньше means less.

In the sentence:

• помогает мне меньше нервничать

it means:

• helps me worry less
• helps me be less nervous

Russian often uses меньше + verb to mean do something less:

• меньше есть = eat less
• меньше работать = work less
• меньше волноваться = worry less
• меньше нервничать = be nervous less / worry less

So меньше is modifying the action нервничать.

Because помогать is commonly followed by an infinitive to express helping someone do something.

Pattern:

• помогать кому? + infinitive

Examples:

• Это помогает мне учиться. = This helps me study.
• Музыка помогает ему расслабиться. = Music helps him relax.
• План помогает нам меньше ошибаться. = A plan helps us make fewer mistakes.

So:

• помогает мне меньше нервничать
  = helps me worry less

Нервничать means to be nervous, to get anxious, or to worry.

Depending on context, English can translate it in different ways:

• Я нервничаю = I’m nervous
• Не нервничай = Don’t be nervous / Don’t worry
• меньше нервничать = to worry less / to be less anxious

In this sentence, English usually sounds most natural as:

• helps me worry less or
• helps me feel less anxious

Нервничать is imperfective.

That makes sense here because the sentence is about a general ongoing effect, not one completed action.

• imperfective = ongoing, repeated, habitual, general process
• perfective would suggest a single completed result, which would sound wrong here

The idea is:

• gradually changing sleep habits helps me be less anxious in general

So the imperfective infinitive is the natural choice.

Yes. The whole phrase is the subject.

Structure:

• Постепенное изменение режима сна = subject
• помогает = verb
• мне = indirect object in the dative
• меньше нервничать = infinitive phrase explaining what it helps me do

So literally:

• Gradual change of sleep schedule helps me worry less

Yes, Russian word order is flexible, though the original version is very natural and neutral.

Original:

• Постепенное изменение режима сна помогает мне меньше нервничать.

Possible variations:

• Мне помогает постепенное изменение режима сна меньше нервничать.
• Меньше нервничать мне помогает постепенное изменение режима сна.

These are grammatically possible, but they change emphasis.

The original sentence is the clearest and most neutral for a learner:

• first the topic/cause
• then the effect

Yes, absolutely.

That is a very natural English translation.

A few good translations are:

• Gradually changing my sleep schedule helps me worry less.
• A gradual change in my sleep schedule helps me feel less anxious.
• Gradually adjusting my sleep schedule helps me be less nervous.

The Russian sentence itself does not explicitly say my, but English often adds it if the context clearly refers to the speaker’s own sleep schedule.

A close word-for-word version would be:

• Gradual change of sleep schedule helps me less be-nervous

That sounds unnatural in English, but it shows the structure.

A smoother literal version would be:

• The gradual change of the sleep schedule helps me be less nervous.

And the most natural English version is probably:

• Gradually changing my sleep schedule helps me worry less.