Keep a consistent sleep schedule (same wake time daily)
Aim for 7–9 hours in bed
Get morning sunlight exposure (10–30 minutes) soon after waking
Exercise regularly (most days), but avoid intense workouts within 3–4 hours of bedtime
Maintain a cool, dark, quiet bedroom (cooler temperature often helps)
Keep the bedroom comfortable and supportive (mattress/pillow suited to your needs)
Limit caffeine after late morning (or at least 8 hours before bed)
Avoid nicotine and heavy alcohol use near bedtime
Stop heavy meals 2–3 hours before sleep
Reduce evening fluid intake to minimize awakenings
Avoid late-night screens or use blue-light reduction 1–2 hours before bed
Use a wind-down routine (dim lights, calm activities) for 30–60 minutes before bed
Keep naps short (20–30 minutes) and avoid late-afternoon naps
Manage stress with relaxation techniques (breathing exercises, mindfulness, journaling)
If you wake up, get out of bed briefly and return when sleepy
Minimize time awake in bed by following a consistent bedtime/wake routine
Treat sleep disorders (snoring/possible sleep apnea, restless legs) with a clinician
Review medications that may affect sleep depth (ask a clinician if needed)
Consider maintaining a healthy weight and addressing reflux if present
Use white noise or earplugs if noise is an issue
Track sleep for 1–2 weeks to identify patterns (timing, caffeine, naps, alcohol)