You cannot safely or reliably sleep 8 hours of restorative sleep in 4 hours
Prioritize a full 7 to 9 hours whenever possible
Keep a consistent sleep and wake time every day
Reduce caffeine, nicotine, and alcohol before bed
Avoid heavy meals close to bedtime
Limit screen time 1 hour before sleep
Sleep in a dark, quiet, cool room
Use a short nap if you need extra alertness
Improve sleep quality with regular exercise earlier in the day
Manage stress with relaxation techniques before bed
If you are chronically unable to sleep enough, see a doctor