Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get enough natural light during the day
Avoid caffeine late in the day
Avoid nicotine and alcohol before bed
Exercise regularly, but not right before sleep
Keep naps short and early
Eat a light dinner
Avoid heavy meals before bed
Limit fluids before bedtime
Turn off screens before sleep
Keep your bedroom dark, quiet, and cool
Use a comfortable mattress and pillow
Reserve the bed for sleep
Develop a relaxing bedtime routine
Try reading, stretching, or deep breathing
Manage stress before bedtime
Avoid clock-watching
Get out of bed if you cannot sleep
Return to bed only when sleepy
Seek medical help if sleep problems continue