Keep the lights low
Avoid checking the time
Put your phone away
Stay in bed
Breathe slowly and deeply
Relax your jaw, shoulders, and hands
Try a body scan from head to toe
Focus on a calm, repetitive thought
Count breaths or heartbeats
Use a quiet mental image
If you are awake after 20 minutes, get up briefly
Do something quiet and dimly lit
Return to bed when sleepy
Avoid caffeine, nicotine, and alcohol
Keep the room cool and comfortable
Use white noise or earplugs if needed
Keep a regular sleep schedule
Limit late naps
Avoid heavy meals before bed
Write down worries before sleeping