Keep a fixed sleep and wake time every day
Get out of bed if you cannot sleep after 20 minutes
Use the bed only for sleep and sex
Avoid caffeine in the afternoon and evening
Avoid nicotine
Avoid alcohol before bed
Avoid heavy meals late at night
Limit fluids before bedtime
Exercise regularly, but not close to bedtime
Get morning sunlight exposure
Keep the bedroom dark, quiet, and cool
Remove screens at least 1 hour before bed
Turn off bright lights before sleep
Take short naps only, or avoid naps
Practice relaxation before bed
Try deep breathing
Try meditation
Try progressive muscle relaxation
Write down worries before bedtime
Keep a consistent bedtime routine
Use sleep restriction only if advised by a doctor
Consider cognitive behavioral therapy for insomnia
Treat pain, anxiety, depression, or other medical causes
Review medications that may affect sleep with a doctor
Seek medical help if insomnia lasts more than a few weeks
Seek medical help if insomnia causes daytime problems