Keep a consistent sleep schedule, including weekends
Aim for 7–9 hours in bed for most adults
Set a fixed wake-up time and adjust bedtime gradually
Get morning light exposure for 20–30 minutes
Limit naps; if needed, keep them short (10–30 minutes) and earlier in the day
Avoid caffeine 6–8 hours before bedtime
Avoid nicotine close to bedtime
Avoid alcohol within 3–4 hours of bedtime
Reduce heavy meals within 2–3 hours of bedtime
Limit fluids close to bedtime to reduce nighttime awakenings
Exercise regularly, but avoid intense workouts within 2–3 hours of bedtime
Create a cool, dark, quiet sleep environment
Use blackout curtains or an eye mask if needed
Use earplugs or a white noise machine if needed
Keep the bedroom at a comfortable temperature (often cooler is better)
Reserve the bed for sleep and intimacy only
Avoid stimulating activities in bed (work, intense discussions, heavy screen time)
Dim lights 1–2 hours before bed
Reduce screen brightness and use night mode in the evening
Stop using screens 30–60 minutes before bedtime when possible
Keep the same bedtime routine nightly (e.g., shower, reading, stretching)
Practice relaxation techniques (slow breathing, progressive muscle relaxation)
Manage stress with journaling or planning earlier in the evening
If you can’t fall asleep after ~20 minutes, get out of bed and do something quiet in dim light, then return when sleepy
Manage light exposure at night (use lamps instead of overhead lighting)
Avoid clock-watching; turn the clock away from view
Keep the sleep environment free of strong odors and clutter
Review medications with a clinician if sleep is affected
Treat underlying sleep disorders (e.g., sleep apnea, restless legs)
If snoring, choking/gasping, or persistent insomnia occurs, seek medical evaluation
Consider cognitive behavioral therapy for insomnia (CBT-I) if insomnia persists