Keep a consistent sleep and wake schedule, including weekends
Aim for 7–9 hours of sleep per night
Create a dark, cool, quiet, and comfortable sleep environment
Keep the bedroom for sleep and sex only
Avoid caffeine after late afternoon or within 8 hours of bedtime
Avoid nicotine and heavy alcohol close to bedtime
Avoid large meals within 2–3 hours of bedtime
Limit fluids close to bedtime to reduce nighttime awakenings
Get bright light in the morning (outdoors if possible)
Exercise regularly, but avoid intense workouts within a few hours of bedtime
Use a relaxing pre-sleep routine (same order each night)
Keep screens dim and reduce exposure to bright light 1–2 hours before bed
If you can’t fall asleep within about 20 minutes, get up and do something quiet and dim until sleepy
Manage stress with brief journaling, breathing exercises, or meditation before bed
Keep naps short (20–30 minutes) and avoid late-afternoon naps
If you wake up at night, keep lights low and avoid checking the time
Use your bed only for sleep; avoid working or scrolling in bed
Consider white noise or earplugs if noise is an issue
Ensure your mattress and pillows support your preferred sleeping position
Review medications with a clinician if they affect sleep
If snoring, choking/gasping, severe insomnia, or restless legs occur, seek medical evaluation
Track sleep patterns for 1–2 weeks to identify triggers and timing issues