Keep a consistent sleep and wake time every day
Get morning sunlight within 30 minutes of waking
Avoid caffeine after early afternoon
Avoid alcohol close to bedtime
Stop heavy meals 2 to 3 hours before sleep
Limit naps to 20 to 30 minutes and avoid late naps
Exercise regularly, but not right before bed
Reduce screen time 1 hour before sleep
Keep the bedroom dark, quiet, and cool
Use the bed only for sleep
Create a relaxing pre-sleep routine
Go to bed only when sleepy
Get up at the same time even after a bad night
Avoid lying awake in bed for long periods
Manage stress with breathing, meditation, or journaling
Check for sleep disorders if problems persist
Consult a doctor if sleep issues continue for more than a few weeks