Maintain a regular sleep schedule
Reduce stress through relaxation techniques
Avoid pornography and sexual stimulation before sleep
Limit caffeine, nicotine, and alcohol, especially at night
Exercise regularly, but not close to bedtime
Keep the bedroom cool, dark, and quiet
Empty the bladder before sleeping
Avoid sleeping on the stomach if it triggers episodes
Practice deep breathing or meditation before bed
Wear loose, comfortable sleepwear
Eat a balanced diet and avoid heavy meals late at night
Stay hydrated during the day
Reduce excessive masturbation if it is frequent
Manage constipation if present
Treat sleep disorders if suspected
Consult a doctor if nightfall is frequent, distressing, or associated with pain, blood, or urinary symptoms