Keep a consistent sleep schedule
Go to bed only when sleepy
Avoid caffeine late in the day
Avoid alcohol before bed
Avoid heavy meals close to bedtime
Limit naps, especially late naps
Reduce screen time before bed
Dim lights in the evening
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Try a relaxing bedtime routine
Read a book or listen to calm audio
Do slow breathing or relaxation exercises
Get regular daytime exercise
Get morning sunlight
Avoid clock-watching
Get out of bed if you cannot sleep after a while
Return to bed only when sleepy
Manage stress before bedtime
Seek medical help if sleep problems persist