Keep a consistent sleep schedule, including weekends
Get out of bed if you cannot fall asleep after about 20 minutes
Use the bed only for sleep and sex
Avoid caffeine late in the day
Avoid nicotine and limit alcohol
Avoid large meals and excess fluids before bedtime
Exercise regularly, but not right before bed
Reduce screen time before sleep
Keep the bedroom dark, quiet, and cool
Try relaxation techniques before bed
Limit naps, especially long or late naps
Get morning sunlight exposure
Manage stress and anxiety
Consider cognitive behavioral therapy for insomnia
Review medications that may affect sleep with a clinician
Seek medical evaluation if insomnia is persistent, severe, or linked to other symptoms