Keep a consistent sleep schedule
Go to bed and wake up at the same time every day
Get morning sunlight exposure
Limit caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Finish heavy meals a few hours before sleep
Reduce screen time before bed
Keep your bedroom cool
Keep your bedroom dark
Keep your bedroom quiet
Use a comfortable mattress and pillow
Exercise regularly
Avoid intense exercise right before bed
Create a relaxing bedtime routine
Read, stretch, or meditate before sleep
Avoid long naps late in the day
Limit fluids before bed
Use the bed only for sleep
Get out of bed if you cannot sleep
Manage stress during the day
Write down worries before bedtime
Seek help for persistent snoring or breathing issues
Talk to a doctor if sleep problems continue