Keep a consistent sleep schedule
Get sunlight exposure in the morning
Limit caffeine after midday
Avoid nicotine and alcohol near bedtime
Reduce screen time before bed
Keep the bedroom dark, quiet, and cool
Use the bed only for sleep and intimacy
Exercise regularly, but not right before bed
Avoid large meals late at night
Limit naps, especially long or late naps
Establish a relaxing bedtime routine
Manage stress with relaxation techniques
Get out of bed if you cannot sleep
Seek medical help for persistent sleep problems