Keep a consistent sleep schedule
Go to bed only when sleepy
Avoid caffeine late in the day
Avoid nicotine and alcohol before bed
Limit naps, especially late naps
Reduce screen time before sleep
Keep your bedroom dark, quiet, and cool
Use the bed only for sleep
Try a relaxing bedtime routine
Get regular exercise earlier in the day
Avoid heavy meals close to bedtime
Write down worries or tasks before bed
Get out of bed if you cannot fall asleep
Return to bed only when sleepy
Seek medical advice if sleep problems persist