Set a fixed bedtime and wake-up time
Start winding down 30 to 60 minutes before bed
Avoid caffeine in the afternoon and evening
Avoid heavy meals close to bedtime
Limit alcohol before sleep
Reduce screen time before bed
Dim lights in the evening
Keep your bedroom cool, dark, and quiet
Use the bed only for sleep
Get regular exercise earlier in the day
Avoid long naps late in the day
Create a relaxing bedtime routine
Put away work and stressful tasks before bedtime
Prepare for the next day earlier in the evening
Set an alarm for bedtime if needed
Go to bed at the same time every night
Get out of bed if you cannot fall asleep after a while