Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get enough natural light during the day
Avoid caffeine late in the day
Avoid nicotine and alcohol before bed
Limit heavy meals close to bedtime
Exercise regularly, but not right before bed
Reduce screen time before sleep
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Reserve the bed for sleep
Create a relaxing bedtime routine
Take a warm bath or shower before bed
Manage stress and anxiety
Avoid long naps late in the day
Get out of bed if you cannot sleep
Limit fluids before bedtime
Seek medical advice if sleep problems continue