Keep the room cool, dark, and quiet
Put your phone away and stop checking the time
Try slow breathing: inhale 4, exhale 6
Relax your jaw, shoulders, hands, and legs
Lie still and focus on soft, steady breathing
Use a body scan from head to toe
Get out of bed if you stay awake too long
Do a calm activity in dim light, like reading
Avoid caffeine, nicotine, and alcohol late in the day
Avoid heavy meals and lots of fluids before bed
Keep a regular sleep schedule
Exercise earlier in the day
Write down worries or tomorrow’s tasks before bed
Try white noise or a fan
Use the bed only for sleep and rest
If you cannot sleep after 20 to 30 minutes, leave the bed briefly
Return to bed when you feel sleepy
Consider short-term relaxation techniques like meditation
Limit naps during the day
Seek medical help if sleep problems are frequent or severe