Keep a consistent sleep schedule every day
Get 7 to 9 hours of sleep each night
Go to bed and wake up at the same time, even on weekends
Make your bedroom dark, quiet, and cool
Use a comfortable mattress and pillow
Avoid caffeine late in the day
Avoid alcohol before bed
Avoid heavy meals close to bedtime
Limit screen time before sleep
Turn off bright lights in the evening
Exercise regularly, but not right before bed
Get morning sunlight exposure
Keep naps short and early in the day
Use your bed only for sleep and intimacy
Create a relaxing bedtime routine
Reduce stress before bed
Avoid smoking or nicotine before sleep
Drink enough water during the day, but not too much at night
If you cannot sleep, get out of bed and do something calm
Seek medical help if sleep problems continue