Keep a consistent sleep schedule
Dim lights 1 to 2 hours before bed
Stop caffeine after early afternoon
Avoid alcohol close to bedtime
Avoid heavy meals late at night
Limit naps, especially late naps
Turn off screens before bed
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Try slow breathing or relaxation exercises
Take a warm shower or bath before bed
Get regular daytime exercise
Get morning sunlight exposure
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Avoid clock-watching
Write down worries or tomorrow’s tasks before bed
Use the bed only for sleep and intimacy
Consider melatonin only if appropriate and advised
Talk to a doctor if sleep problems persist