Set one fixed wake-up time every day
Get out of bed immediately when you wake up
Get bright light exposure within 30 minutes of waking
Avoid naps, or keep naps under 20 minutes before 3 p.m.
Move bedtime earlier by 15 to 30 minutes every few nights
Keep the same sleep and wake times on weekends
Stop caffeine 8 hours before bed
Avoid nicotine and limit alcohol at night
Finish heavy meals 2 to 3 hours before bed
Exercise regularly, but not right before sleep
Reduce screen time 1 hour before bed
Dim lights in the evening
Use the bed only for sleep
Keep your room cool, dark, and quiet
Use a consistent pre-sleep routine
If you cannot sleep after 20 minutes, get up and do something calm
Track your sleep times for 1 to 2 weeks
Seek medical advice if the problem lasts more than a few weeks or is severe