Set a fixed wake-up time and keep it every day
Get out of bed at the same time, even after a bad night
Expose yourself to bright light soon after waking
Avoid bright light and screens 1–2 hours before bed
Move bedtime earlier or later in 15–30 minute steps
Avoid long naps, especially late in the day
Limit caffeine in the afternoon and evening
Avoid alcohol close to bedtime
Exercise regularly, but not right before bed
Eat meals at consistent times
Keep your bedroom dark, quiet, and cool
Use your bed only for sleep
If you cannot sleep after 20 minutes, get up briefly and return when sleepy
Stay consistent for several days to a week
Seek medical advice if sleep problems persist