Keep a consistent sleep and wake schedule
Go to bed and wake up at the same times every day
Create a dark, cool, quiet room
Use blackout curtains, eye mask, earplugs, or white noise if needed
Limit light exposure 1–2 hours before bed
Avoid screens (phone, tablet, TV) close to bedtime or use night mode
Avoid caffeine after mid-day
Avoid nicotine, especially in the evening
Avoid alcohol close to bedtime
Avoid heavy meals within 2–3 hours of bedtime
Limit fluids in the evening to reduce nighttime awakenings
Get regular daylight exposure, especially in the morning
Exercise regularly, but avoid intense workouts right before bed
Use a relaxing pre-sleep routine (reading, gentle stretching, shower)
Practice relaxation techniques (slow breathing, progressive muscle relaxation)
If you can’t fall asleep after about 20 minutes, get out of bed and do something calm in dim light
Keep the bed for sleep and sex only
Manage worries with a brief “brain dump” or to-do list earlier in the evening
Reduce naps or keep them short (20–30 minutes) and earlier in the day
If insomnia persists, talk to a clinician or consider CBT-I