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
Exercise regularly, but not right before sleep
Keep naps short and early in the day
Create a dark, quiet, cool bedroom
Use comfortable bedding and pillows
Reduce screen time before bed
Turn off bright lights in the evening
Follow a relaxing bedtime routine
Avoid heavy meals late at night
Limit fluids before bed if you wake to urinate
Manage stress with journaling, breathing, or meditation
Use the bed only for sleep and intimacy
Get out of bed if you cannot sleep after a while
Return to bed only when sleepy
Seek medical help if sleep problems persist