Keep a consistent sleep schedule, including weekends
Get 7 to 9 hours of sleep each night
Go to bed and wake up at the same time every day
Reduce caffeine intake, especially in the afternoon and evening
Avoid alcohol before bed
Avoid nicotine and other stimulants
Exercise regularly, but not close to bedtime
Get morning sunlight exposure
Keep your bedroom cool, dark, and quiet
Limit screen time before bed
Avoid heavy meals late at night
Manage stress with relaxation techniques
Treat sleep disorders such as sleep apnea
Review medications that may affect sleep with a doctor
Avoid long or late naps
Use a comfortable mattress and pillow
Maintain a regular bedtime routine
Keep a sleep diary to identify patterns
Seek medical advice if you have persistent sleep problems