Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get 7 to 9 hours of sleep each night
Avoid caffeine in the afternoon and evening
Avoid nicotine and alcohol before bed
Finish heavy meals 2 to 3 hours before sleep
Exercise regularly, but not close to bedtime
Reduce screen time 1 hour before bed
Keep your bedroom dark, quiet, and cool
Use a comfortable mattress and pillow
Limit naps, especially late in the day
Manage stress with relaxation techniques
Try deep breathing or meditation before bed
Get morning sunlight exposure
Avoid lying in bed awake for long periods
Use the bed only for sleep
Seek medical help if sleep problems continue