Keep a consistent sleep schedule
Dim lights an hour before bed
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Turn off screens before sleep
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Do a relaxing routine before bed
Take a warm shower or bath
Read a calm book
Practice slow breathing
Try gentle stretching
Avoid heavy meals late at night
Avoid intense exercise right before bed
Get regular daytime exercise
Get morning sunlight
Limit long naps
Get out of bed if you cannot sleep
Keep a notepad nearby for racing thoughts
Try white noise or earplugs
Use a comfortable pillow and mattress
Drink enough water earlier in the day
Avoid large amounts of fluid right before bed
Seek medical advice if sleep problems continue