Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get morning sunlight exposure
Limit caffeine in the afternoon and evening
Avoid nicotine and alcohol before bed
Exercise regularly, but not right before sleep
Keep naps short and early in the day
Reduce screen time before bed
Create a dark, quiet, cool sleep environment
Use the bed only for sleep
Avoid heavy meals close to bedtime
Establish a relaxing bedtime routine
Manage stress with breathing or meditation
Get out of bed if you cannot fall asleep
Seek medical help if sleep problems persist