Stop drinking alcohol, especially in the evening
Avoid binge drinking
Finish alcohol at least 4 to 6 hours before bed
Stay hydrated with water
Eat a balanced meal before drinking
Limit caffeine, nicotine, and other stimulants
Keep a consistent sleep schedule
Create a dark, quiet, cool sleep environment
Avoid screens before bedtime
Use relaxation techniques before bed
Try deep breathing or meditation
Get regular daytime exercise
Avoid heavy meals right before sleep
Do not use alcohol as a sleep aid
Seek medical help if insomnia is severe or persistent
Get urgent help if you have alcohol withdrawal symptoms