Keep a consistent sleep schedule
Dim lights an hour before bed
Avoid caffeine late in the day
Avoid alcohol before sleep
Stop using screens before bed
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Do a relaxing routine before bed
Try slow breathing
Relax your muscles one by one
Get out of bed if you cannot sleep after a while
Return to bed only when you feel sleepy
Avoid large meals close to bedtime
Limit naps during the day
Exercise regularly, but not right before bed
Write down worries before sleeping
Use the bed only for sleep
Keep a regular wake-up time
Try white noise if needed
Seek medical help if sleep problems continue