Keep a consistent sleep schedule
Go to bed only when sleepy
Turn off screens 30 to 60 minutes before bed
Dim the lights in the evening
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol before bed
Eat a light dinner
Avoid heavy meals late at night
Limit fluids before bed
Exercise regularly, but not right before sleep
Take a warm shower or bath before bed
Keep your bedroom cool, dark, and quiet
Use comfortable bedding
Put your phone away
Try slow breathing
Try progressive muscle relaxation
Focus on a calming image or thought
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Use the bed only for sleep
Avoid long naps during the day
Get morning sunlight
Manage stress before bedtime
Write down worries or tasks for tomorrow
Try a short bedtime routine
Avoid clock-watching
Use white noise if helpful