Keep a consistent sleep schedule
Wake up at the same time every day
Get regular exercise earlier in the day
Spend time outdoors in natural light
Reduce caffeine intake, especially later in the day
Avoid nicotine and other stimulants
Limit alcohol use
Eat balanced meals at regular times
Avoid heavy meals close to bedtime
Reduce screen time before sleep
Dim lights in the evening
Create a calm bedtime routine
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Avoid long naps during the day
Manage stress with relaxation techniques
Try reading or listening to calm audio
Keep a consistent wind-down period
Avoid intense mental activity right before bed
Stay hydrated without overdrinking late at night