Set a fixed wake-up time every day
Keep the same sleep time every night
Get out of bed at the same time even after a bad night
Get morning sunlight within 30 minutes of waking
Avoid naps, or keep them under 20 minutes and before 3 p.m.
Stop caffeine 8 hours before bedtime
Stop nicotine and alcohol near bedtime
Avoid heavy meals late at night
Reduce screen use 1 hour before bed
Keep the bedroom dark, cool, and quiet
Use the bed only for sleep
Create a consistent bedtime routine
Exercise regularly, but not right before bed
Shift your sleep time gradually by 15 to 30 minutes
Limit time in bed to the amount you actually sleep
If you cannot sleep, get up and return when sleepy
Track your sleep schedule daily
Seek medical help if sleep problems persist