Keep a consistent sleep schedule
Avoid caffeine in the afternoon and evening
Limit alcohol and nicotine before bed
Turn off screens 30 to 60 minutes before sleep
Dim lights in the evening
Do a short wind-down routine
Try slow breathing
Use progressive muscle relaxation
Practice a brief mindfulness exercise
Write down worries before bed
Make a to-do list for tomorrow
Keep the bedroom cool, dark, and quiet
Use the bed only for sleep
Get out of bed if you cannot sleep after 20 minutes
Return to bed when you feel sleepy
Avoid clock-watching
Use calming sounds if helpful
Take a warm shower or bath before bed
Avoid heavy meals late at night
Do regular exercise earlier in the day
Limit naps, especially late naps
Seek professional help if anxiety or insomnia continues