Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get morning sunlight exposure
Limit caffeine after early afternoon
Avoid nicotine before bed
Avoid alcohol close to bedtime
Avoid heavy meals late at night
Limit fluids before bed
Exercise regularly, but not right before bed
Create a cool, dark, quiet bedroom
Use blackout curtains or an eye mask
Use earplugs or white noise if needed
Keep the bed for sleep and sex only
Avoid screens 1 hour before bed
Reduce bright light in the evening
Establish a relaxing bedtime routine
Try reading, stretching, or meditation
Take a warm bath or shower before bed
Keep naps short and early
Get out of bed if you cannot sleep
Return to bed only when sleepy
Manage stress during the day
Write down worries before bedtime
Limit clock-watching at night
Check medications that may affect sleep
Treat pain or medical issues affecting sleep
Seek help for snoring or breathing problems
Talk to a doctor if sleep problems persist