Keep a consistent sleep schedule
Get morning sunlight exposure
Reduce caffeine intake, especially in the afternoon and evening
Avoid nicotine before bed
Limit alcohol at night
Exercise regularly, but not too close to bedtime
Avoid large meals late at night
Keep your bedroom cool, dark, and quiet
Use comfortable bedding and pillows
Turn off screens at least 1 hour before bed
Dim lights in the evening
Establish a relaxing bedtime routine
Try deep breathing or meditation before sleep
Avoid long naps during the day
Get out of bed if you cannot fall asleep after 20 minutes
Use the bed only for sleep and intimacy
Manage stress during the day
Stay hydrated, but reduce fluids before bed
Avoid heavy mental stimulation before bedtime
Try herbal teas like chamomile or peppermint
Consider natural supplements only with medical guidance