Keep a consistent sleep schedule
Go to bed only when sleepy
Avoid caffeine in the afternoon and evening
Avoid heavy meals, alcohol, and nicotine before bed
Dim lights and reduce screen time 1 hour before bed
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Try slow breathing
Try progressive muscle relaxation
Try a body scan
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Avoid long or late naps
Exercise regularly, but not right before bed
Write down worries and tomorrow’s tasks before bed
Use white noise or earplugs if needed
Keep a comfortable pillow and mattress
Limit clock-watching
Try a short, calming routine before bed
Avoid stimulating activities before bed
Seek medical advice if sleep problems persist