Keep a consistent sleep schedule, including weekends
Go to bed only when sleepy
Get out of bed if you cannot fall asleep after 20 minutes
Use the bed only for sleep and sex
Avoid caffeine in the afternoon and evening
Avoid nicotine, alcohol, and recreational drugs
Avoid large meals, heavy snacks, and excess fluids before bed
Limit naps, especially late-day naps
Exercise regularly, but not close to bedtime
Get morning sunlight exposure
Keep the bedroom dark, quiet, and cool
Reduce screen time before bed
Establish a relaxing bedtime routine
Manage stress with relaxation techniques
Keep a worry list or journal before bed
Avoid clock-watching at night
Try cognitive behavioral therapy for insomnia
Review medications that may affect sleep with a doctor
Treat underlying conditions such as anxiety, depression, pain, reflux, or sleep apnea
Use sleep aids only under medical guidance
Seek medical help if insomnia lasts more than a few weeks or affects daily life