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
Exercise regularly, preferably earlier in the day
Avoid caffeine in the afternoon and evening
Avoid alcohol before bed
Avoid nicotine before bed
Reduce screen time before sleep
Keep the bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Limit heavy meals late at night
Avoid large amounts of fluid before bed
Manage stress with relaxation techniques
Try meditation or deep breathing before sleep
Get morning sunlight exposure
Avoid long or late naps
Treat sleep disorders such as sleep apnea
Review medications that may affect sleep
Maintain a healthy weight
Keep a relaxing bedtime routine
Consider magnesium only if appropriate and approved by a clinician