Keep a consistent sleep schedule
Turn off screens 30 to 60 minutes before bed
Dim the lights in your room
Keep your bedroom cool, dark, and quiet
Avoid caffeine in the afternoon and evening
Avoid alcohol before bed
Avoid heavy meals close to bedtime
Use a relaxing pre-sleep routine
Try slow breathing
Try progressive muscle relaxation
Lie still and focus on relaxing each body part
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Avoid checking the clock
Limit long naps during the day
Exercise regularly, but not right before bed
Use the bed only for sleep
Try a white noise machine or fan
Write down worries before bed
Seek medical help if sleep problems persist