Keep a consistent sleep schedule
Get out of bed if you cannot fall asleep after 20 minutes
Avoid caffeine in the afternoon and evening
Avoid nicotine and alcohol before bed
Turn off screens 1 hour before sleep
Keep your bedroom dark, quiet, and cool
Use your bed only for sleep
Do a relaxing routine before bed
Try slow breathing or meditation
Avoid heavy meals late at night
Limit naps, especially late in the day
Get regular exercise earlier in the day
Write down worries or tasks before bed
Reduce bright light exposure at night
Try white noise or earplugs
Take a warm shower or bath before bed
Use comfortable bedding and pillows
If sleep problems persist, talk to a doctor