Keep a consistent sleep schedule, going to bed and waking up at the same times daily
Create a bedtime routine (dim lights, quiet activities, light stretching or reading)
Make your bedroom cool, dark, and quiet
Use the bed only for sleep and sex; avoid work, scrolling, or long conversations in bed
Avoid caffeine after mid-afternoon
Avoid nicotine and limit alcohol close to bedtime
Avoid heavy meals within 2–3 hours of bedtime
Reduce fluid intake in the evening to prevent frequent awakenings
Limit naps; if needed, keep them short (20–30 minutes) and earlier in the day
Exercise regularly, but avoid intense workouts close to bedtime
Get morning sunlight for 10–30 minutes to help set your circadian rhythm
Manage stress with relaxation techniques (slow breathing, progressive muscle relaxation, brief journaling)
If you can’t fall asleep after about 20 minutes, get out of bed and do something quiet in dim light, then return when sleepy
Keep the bedroom environment comfortable and use blackout curtains or a sleep mask if needed
Use white noise or earplugs if noise is an issue
Minimize screen time and bright light for 1 hour before bed; use night mode if you must
Write down worries or tasks earlier in the evening to reduce mental “replays”
If you regularly snore loudly, wake up gasping, or have severe daytime sleepiness, consider medical evaluation for sleep disorders
If insomnia lasts more than a few weeks or significantly affects daily life, consider CBT-I or talk to a healthcare professional