how to set title of each page or post for SEO

To properly set the title tag in a theme you shouldn’t put it in header.php manually. Your header.php should have wp_head() somewhere between <head></head>, then you can let WordPress set the title tag by adding support for title-tag to your theme:

function wpse_304818_theme_setup() {
    add_theme_support( 'title-tag' );
}
add_action( 'after_setup_theme', 'wpse_304818_theme_setup' );

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