Keep a consistent sleep schedule
Aim for 7 to 9 hours of sleep nightly
Avoid alcohol before bed
Limit caffeine in the afternoon and evening
Reduce nicotine use, especially at night
Exercise regularly, but not right before bed
Manage stress with relaxation techniques
Keep your bedroom cool, dark, and quiet
Avoid heavy meals close to bedtime
Limit screen time before sleep
Get morning sunlight exposure
Treat sleep disorders such as sleep apnea
Review medications that may affect sleep
Wake up naturally when possible
Prioritize sleep quality over sleeping in late
Keep naps short and early in the day