Get 7–9 hours of sleep each night
Keep a consistent sleep and wake schedule
Expose yourself to bright natural light in the morning
Reduce exposure to blue light in the evening
Dim lights 1–2 hours before bedtime
Avoid caffeine late in the day
Avoid nicotine before bed
Limit alcohol intake, especially at night
Eat melatonin-rich foods such as tart cherries, walnuts, pistachios, oats, and rice
Include tryptophan-rich foods such as turkey, eggs, dairy, nuts, seeds, and soy
Maintain a healthy body weight
Exercise regularly, but not too close to bedtime
Keep your bedroom cool, dark, and quiet
Manage stress with relaxation techniques
Consider melatonin supplements only after consulting a healthcare professional