Set a fixed wake-up time every day
Go to bed at the same time every night
Get morning sunlight within 30 minutes of waking
Avoid naps, or keep them under 20 minutes and before 3 p.m.
Stop caffeine 8 to 10 hours before bedtime
Avoid alcohol close to bedtime
Avoid heavy meals 2 to 3 hours before bed
Reduce screen time 1 hour before bed
Dim lights in the evening
Create a consistent bedtime routine
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Exercise regularly, but not right before bed
Move bedtime earlier by 15 to 30 minutes every few nights
Stay consistent on weekends
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Limit late-night stimulation and stress
Track your sleep schedule daily
Seek medical help if sleep problems persist