Keep a consistent sleep schedule
Go to bed only when sleepy
Wake up at the same time every day
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Avoid heavy meals late at night
Limit fluids before bed
Reduce screen time before sleep
Dim lights in the evening
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Reserve the bed for sleep only
Get regular exercise earlier in the day
Avoid intense exercise right before bed
Try a relaxing bedtime routine
Read a book
Take a warm bath or shower
Practice slow breathing
Try meditation or relaxation exercises
Write down worries before bed
Get out of bed if you cannot sleep
Return to bed only when sleepy
Avoid long naps during the day
Expose yourself to natural light in the morning
Manage stress during the day
Seek medical help if sleep problems persist