Keep a consistent sleep schedule
Dim lights 1 to 2 hours before bed
Stop using screens before sleep
Avoid caffeine in the afternoon and evening
Avoid nicotine and alcohol near bedtime
Eat a light dinner and avoid heavy late meals
Exercise regularly, but not right before bed
Take a warm shower or bath before sleep
Keep your bedroom cool, dark, and quiet
Use the bed only for sleep
Try relaxation breathing or meditation
Read something calm and non-stimulating
Write down worries or tomorrow’s tasks
Avoid long naps late in the day
Get out of bed if you cannot fall asleep
Limit fluids right before bed
Use comfortable bedding and sleepwear