Keep a consistent sleep schedule
Aim for 7 to 9 hours of sleep each night
Go to bed and wake up at the same time every day
Create a dark, quiet, and cool sleep environment
Limit screen time before bed
Avoid caffeine late in the day
Avoid heavy meals close to bedtime
Limit alcohol before sleep
Exercise regularly, but not right before bed
Use a relaxing bedtime routine
Reduce stress before sleeping
Get natural light during the day
Avoid long or late naps
Use the bed only for sleep
Get out of bed if you cannot fall asleep
Seek medical help if sleep problems continue