Set a consistent sleep and wake time every day
Wake up at the same time even on weekends
Go to bed only when sleepy
Reduce time in bed gradually by 15 to 30 minutes
Avoid naps, especially late in the day
Get bright light exposure soon after waking
Exercise regularly, but not close to bedtime
Avoid caffeine in the afternoon and evening
Avoid alcohol before sleep
Limit heavy meals and fluids late at night
Reduce screen time before bed
Keep the bedroom dark, quiet, and cool
Use the bed only for sleep
Manage stress before bedtime
Consult a doctor if sleepiness is excessive or persistent