Keep a consistent sleep schedule
Get 7 to 9 hours of sleep nightly
Go to bed and wake up at the same time every day
Create a dark sleep environment
Keep the bedroom cool
Reduce noise in the bedroom
Avoid caffeine late in the day
Avoid alcohol before bed
Avoid nicotine before bed
Avoid heavy meals close to bedtime
Limit fluids before bed
Exercise regularly
Avoid intense exercise right before bed
Get morning sunlight exposure
Reduce screen time before bed
Use a relaxing bedtime routine
Manage stress and anxiety
Try meditation or deep breathing
Avoid long or late naps
Use the bed only for sleep
Treat snoring or sleep apnea
Review medications that affect sleep
Maintain a healthy weight
Limit sleep disruptions from pets or partners
Use blackout curtains
Consider white noise if helpful
Keep a comfortable mattress and pillow
Seek medical advice for persistent sleep problems