Keep a consistent sleep schedule
Get morning sunlight exposure
Exercise regularly, earlier in the day
Avoid caffeine in the afternoon and evening
Avoid alcohol before bed
Finish eating 2–3 hours before sleep
Keep the bedroom cool
Keep the bedroom dark
Keep the bedroom quiet
Use a comfortable mattress and pillow
Reduce screen time before bed
Follow a relaxing bedtime routine
Manage stress with meditation or breathing exercises
Limit long or late naps
Stay hydrated during the day
Avoid heavy meals close to bedtime
Get enough total sleep time
Treat snoring or sleep apnea
Avoid nicotine
Use the bed only for sleep and intimacy