Keep a consistent sleep schedule
Get 7–9 hours of sleep each night
Go to bed and wake up at the same time every day
Reduce caffeine intake, especially in the afternoon and evening
Avoid alcohol before bed
Avoid nicotine, especially near bedtime
Exercise regularly, but not too close to bedtime
Get morning sunlight exposure
Keep your bedroom dark, quiet, and cool
Limit screen time before bed
Avoid heavy meals late at night
Manage stress with relaxation techniques
Treat sleep disorders such as sleep apnea
Review medications that may affect sleep with a doctor
Avoid sleeping in too late on weekends
Use a comfortable mattress and pillow
Keep naps short and early in the day
Maintain a relaxing bedtime routine