Keep a consistent sleep schedule, including weekends
Get out of bed if you cannot fall asleep after about 20 minutes
Use the bed only for sleep and intimacy
Avoid caffeine in the afternoon and evening
Avoid nicotine, alcohol, and heavy meals close to bedtime
Limit naps, especially late in the day
Reduce screen time before bed
Keep the bedroom dark, quiet, and cool
Exercise regularly, but not right before bedtime
Try a relaxing bedtime routine
Manage stress with journaling, meditation, or deep breathing
Get morning sunlight exposure
Avoid clock-watching during the night
Keep fluids moderate before bed
Review medications that may affect sleep with a healthcare professional
Seek medical help if sleeplessness is frequent, severe, or long-lasting