Go to bed at the same time every night
Wake up at the same time every morning
Avoid caffeine late in the day
Avoid alcohol before bed
Avoid heavy meals close to bedtime
Turn off bright screens before sleep
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Do a relaxing routine before bed
Try slow breathing
Relax your muscles one by one
Get out of bed if you cannot sleep after a while
Return to bed when you feel sleepy
Get regular exercise during the day
Limit long naps
Reduce stress before bedtime
See a doctor if sleep problems continue