Set a fixed wake-up time every day
Move bedtime earlier by 15 to 30 minutes every few nights
Get bright light soon after waking
Dim lights 1 to 2 hours before bed
Avoid caffeine in the afternoon and evening
Avoid nicotine and alcohol near bedtime
Stop heavy meals late at night
Limit naps, especially late-day naps
Exercise regularly, but not close to bedtime
Keep your bedroom cool, dark, and quiet
Use the bed only for sleep
Turn off screens before bed
Create a consistent bedtime routine
Get out of bed if you cannot fall asleep after 20 minutes
Keep a sleep schedule on weekends
Avoid lying in bed awake for long periods
Write down worries or tasks before bed
Use relaxation techniques before sleep
Seek medical advice if sleep problems persist