Keep the lights off
Avoid checking the time
Put your phone away
Stay in bed
Breathe slowly and deeply
Relax your jaw, shoulders, and hands
Try a body scan from head to toe
Count backward slowly
Repeat a simple phrase in your mind
Keep your room cool and quiet
Use white noise or earplugs if needed
Avoid caffeine, nicotine, and alcohol
Do not eat a heavy snack
Get up briefly if you feel restless
Do a calm, dimly lit activity
Return to bed when sleepy
Keep a regular sleep schedule