Set a consistent bedtime and wake time
Aim for 7 to 9 hours of sleep each night
Keep a regular sleep schedule on weekends
Create a relaxing bedtime routine
Reduce screen time before bed
Avoid caffeine in the afternoon and evening
Avoid alcohol close to bedtime
Avoid heavy meals late at night
Exercise regularly, but not right before bed
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Limit long naps during the day
Get morning sunlight exposure
Manage stress before bedtime
Write down worries or tasks before bed
If you cannot sleep, get out of bed briefly and return when sleepy
Talk to a doctor if sleep problems continue