Keep a consistent sleep schedule, including weekends
Get morning outdoor light exposure for 10–30 minutes
Keep the bedroom cool, dark, and quiet
Limit naps; if needed, keep them short (20–30 minutes) and earlier in the day
Avoid caffeine after late morning (or at least 8 hours before bed)
Avoid alcohol close to bedtime
Exercise regularly, but avoid intense workouts within 3 hours of bedtime
Use a wind-down routine for 30–60 minutes before bed (dim lights, low stimulation)
Keep screens and bright light to a minimum in the last hour before bed
Manage stress with breathing exercises, journaling, or meditation before sleep
Ensure adequate sleep opportunity (7–9 hours for most adults)
Address snoring or possible sleep apnea; consider evaluation if suspected
Treat restless legs or iron deficiency if present (ask a clinician about ferritin/iron)
Avoid heavy meals within 3 hours of bedtime
Maintain a healthy weight and waist circumference
Consider reducing nicotine, especially near bedtime
Keep the room temperature slightly cool to support sleep depth
If waking frequently, adjust environment and timing (light, noise, temperature) and review sleep schedule