Keep a consistent sleep schedule, including weekends
Get 7 to 9 hours of sleep each night
Go to bed and wake up at the same time every day
Reduce alcohol intake, especially in the evening
Avoid nicotine and recreational drugs
Limit caffeine, especially after midday
Exercise regularly, but not close to bedtime
Manage stress with relaxation techniques
Keep your bedroom dark, quiet, and cool
Avoid heavy meals late at night
Reduce screen time before bed
Get morning sunlight exposure
Treat sleep disorders such as sleep apnea
Review medications that may affect REM sleep with a doctor
Maintain a healthy weight
Avoid sleeping pills unless prescribed and monitored
Use a wind-down routine before bed
Address anxiety or depression if present
Keep naps short and early in the day
Stay hydrated, but avoid excess fluids before bed