Keep a consistent sleep schedule
Create a dark, cool, and quiet sleep environment
Stop using screens at least 30–60 minutes before bed
Avoid caffeine after mid-afternoon
Avoid nicotine and heavy alcohol close to bedtime
Keep meals light in the evening
Exercise regularly, but not right before bed
Use a bedtime routine (shower, reading, stretching, relaxation)
Reserve the bed for sleep and intimacy only
If you can’t fall asleep after about 20 minutes, get up and do something calm in dim light, then return when sleepy
Manage stress with journaling or brief relaxation exercises
Keep the room free of clutter and distractions
Use white noise or earplugs if noise is an issue
If naps are needed, limit them to 20–30 minutes and avoid late-afternoon naps
If insomnia persists, consider speaking with a healthcare professional