Keep a consistent sleep schedule
Set a fixed bedtime and wake-up time
Avoid caffeine in the afternoon and evening
Avoid alcohol close to bedtime
Avoid nicotine before bed
Stop using screens at least 30 to 60 minutes before sleep
Dim the lights in the evening
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Get out of bed if you cannot fall asleep after 20 minutes
Do a quiet, relaxing activity until sleepy
Try slow breathing
Try progressive muscle relaxation
Try a body scan
Avoid heavy meals late at night
Avoid intense exercise right before bed
Take a warm shower or bath before bed
Write down worries or tasks before sleeping
Use white noise if helpful
Limit naps during the day
Get morning sunlight exposure
Exercise regularly during the day
Avoid checking the clock repeatedly
Use a comfortable pillow and mattress
If sleep problems persist, speak with a doctor