Keep a consistent sleep and wake schedule, including weekends
Get 15–30 minutes of morning daylight within an hour of waking
Exercise regularly, but avoid intense workouts within 3 hours of bedtime
Limit naps to 20–30 minutes and avoid late-afternoon naps
Avoid caffeine after late morning (or at least 8 hours before bed)
Avoid nicotine close to bedtime
Avoid alcohol near bedtime
Stop eating heavy meals 2–3 hours before bed
Reduce fluids in the last 1–2 hours to limit nighttime waking
Wind down with a consistent pre-sleep routine (dim lights, quiet activities)
Keep the bedroom cool, dark, and quiet
Use a comfortable mattress and pillow; address pain or discomfort
Keep the bed for sleep and sex only
If you can’t fall asleep in about 15–20 minutes, get out of bed and do something calm in dim light, then return when sleepy
Try relaxation techniques: slow breathing, progressive muscle relaxation, or guided imagery
Practice “worry time” earlier in the evening to plan for tomorrow
Use cognitive techniques: write down thoughts, set a “mental checklist,” then let them go
Limit screen time 1 hour before bed or use blue-light reducing settings
Reduce exposure to bright light in the evening (including overhead lighting)
Use white noise or earplugs if noise is an issue
Manage stress with journaling or short mindfulness practice before bed
Keep your sleep environment free from clutter and distractions
If you have persistent insomnia, consider CBT-I with a trained therapist
Seek medical advice if insomnia is frequent, worsening, or accompanied by loud snoring, breathing pauses, or excessive daytime sleepiness