Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get enough daylight during the day
Avoid caffeine late in the day
Avoid nicotine and heavy alcohol before bed
Exercise regularly, but not right before sleep
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Limit screen time before bed
Avoid large meals close to bedtime
Create a relaxing bedtime routine
Use the bed only for sleep
Take short naps only if needed
Manage stress before bedtime
Get out of bed if you cannot sleep
Seek medical help if sleep problems continue