Pick a fixed wake-up time and keep it every day
Get out of bed at that time, even after a bad night
Avoid naps, or keep them under 20 minutes before 3 p.m.
Get bright light exposure within 30 minutes of waking
Dim lights 1 to 2 hours before bed
Stop caffeine at least 8 hours before bedtime
Avoid alcohol and nicotine close to bedtime
Exercise regularly, but not within 3 hours of sleep
Keep meals consistent and avoid heavy late-night eating
Use the bed only for sleep
Go to bed only when sleepy
If you cannot sleep after 20 minutes, get up and do a quiet activity
Keep the bedroom cool, dark, and quiet
Reduce screen time before bed
Shift bedtime earlier or later by 15 to 30 minutes every few days
Use melatonin only if appropriate and ideally with medical guidance
Stay consistent for at least 1 to 2 weeks
Seek medical advice if sleep problems persist or are severe