Set a fixed wake-up time every day
Go to bed later gradually
Limit time in bed to match actual sleep needs
Avoid naps, especially late in the day
Reduce caffeine intake, especially after noon
Avoid alcohol before bed
Exercise regularly, but not right before sleep
Keep the bedroom dark, quiet, and cool
Use bright light in the morning
Avoid screens before bedtime
Eat lighter meals at night
Manage stress and anxiety before bed
Track sleep patterns and adjust bedtime accordingly
Consult a doctor if sleep changes are sudden or persistent