Keep a consistent sleep schedule
Go to bed only when sleepy
Turn off screens 1 hour before bed
Dim lights in the evening
Avoid caffeine after midday
Avoid nicotine at night
Avoid alcohol before bed
Avoid heavy meals late at night
Keep your bedroom cool
Keep your bedroom dark
Keep your bedroom quiet
Use the bed only for sleep
Get out of bed if you cannot sleep after 20 minutes
Do a calm activity until sleepy
Try slow breathing
Try progressive muscle relaxation
Take a warm shower or bath
Reduce daytime naps
Exercise regularly, but not right before bed
Write down worries before bed
Keep a regular wake-up time
Expose yourself to morning sunlight
Limit fluids before bed
Use white noise if needed
Try a comfortable pillow and mattress
Avoid clock-watching
Seek medical help if sleep problems persist