Keep a consistent sleep schedule every day
Go to bed and wake up at the same time
Get morning sunlight exposure
Avoid caffeine late in the day
Avoid nicotine before bed
Avoid alcohol before sleep
Limit heavy meals before bedtime
Exercise regularly, but not right before bed
Reduce screen time before sleep
Keep the bedroom dark, quiet, and cool
Use the bed only for sleep
Create a relaxing bedtime routine
Avoid long daytime naps
Limit fluids before bed
Manage stress before bedtime
Get out of bed if you cannot sleep
Seek medical help if sleep problems persist