Keep a consistent sleep schedule
Go to bed only when sleepy
Turn off screens 30 to 60 minutes before bed
Dim the lights in the evening
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Do a short calming routine before bed
Try slow breathing
Try progressive muscle relaxation
Write down worries before bed
Avoid heavy meals late at night
Limit fluids right before bed
Get regular daytime exercise
Get morning sunlight exposure
Avoid long naps late in the day
If you cannot sleep after 20 minutes, get out of bed briefly
Return to bed when you feel sleepy
Use white noise if helpful
Try a comfortable pillow and mattress
Keep a regular wake-up time
Seek medical help if sleep problems persist