Set a fixed bedtime and wake-up time
Move bedtime earlier by 15 to 30 minutes every few nights
Set an alarm for bedtime
Stop caffeine in the afternoon and evening
Avoid alcohol close to bedtime
Finish heavy meals 2 to 3 hours before bed
Limit naps, especially late in the day
Reduce screen time 1 hour before bed
Dim lights in the evening
Create a relaxing pre-bed routine
Keep your bedroom cool, dark, and quiet
Exercise regularly, but not right before bed
Get sunlight early in the day
Avoid stimulating activities late at night
Put your phone away before bed
Prepare for the next day earlier in the evening
Use bed only for sleep
Get out of bed if you cannot fall asleep
Be consistent on weekends
Track your sleep habits
Ask a doctor if sleep problems continue