Keep a consistent sleep schedule
Turn off screens 30 to 60 minutes before bed
Dim the lights in the evening
Avoid caffeine late in the day
Avoid alcohol before bed
Avoid heavy meals close to bedtime
Keep your bedroom cool, dark, and quiet
Use comfortable bedding
Try deep breathing
Try progressive muscle relaxation
Try a body scan
Get out of bed if you cannot fall asleep after 20 minutes
Return to bed only when you feel sleepy
Avoid long naps late in the day
Exercise regularly, but not right before bed
Write down worries or tasks before sleep
Use the bed only for sleep
Try a calming routine like reading or stretching
Limit fluids right before bed
Expose yourself to morning sunlight
Consider white noise if needed