Keep a consistent sleep schedule
Go to bed only when sleepy
Avoid caffeine late in the day
Avoid nicotine and alcohol before bed
Limit naps, especially late naps
Reduce screen time before bed
Dim lights in the evening
Keep your bedroom cool, dark, and quiet
Use the bed only for sleep
Try a relaxing pre-sleep routine
Take slow, deep breaths
Relax your muscles from head to toe
Get regular daytime exercise
Avoid heavy meals close to bedtime
Limit fluids before bed
Get out of bed if you cannot sleep after a short time
Return to bed only when sleepy
Manage stress before bedtime
Avoid clock-watching
Consider white noise if helpful