Keep a consistent sleep and wake time every day
Get out of bed if you cannot sleep after about 20 minutes
Use the bed only for sleep and sex
Avoid caffeine late in the day
Avoid nicotine
Avoid alcohol before bed
Avoid large meals close to bedtime
Limit fluids before bed
Exercise regularly, but not right before bed
Get morning sunlight exposure
Keep the bedroom dark, quiet, and cool
Reduce screen time before bed
Use a relaxing bedtime routine
Manage stress with relaxation or mindfulness
Avoid long or late naps
Do not watch the clock at night
Try cognitive behavioral therapy for insomnia
Review medications that may affect sleep
Treat pain, anxiety, depression, or other medical causes
Seek medical help if insomnia is persistent or severe