Keep a consistent sleep schedule
Dim lights 1 to 2 hours before bed
Stop using screens before sleep
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Keep your bedroom cool
Keep your bedroom dark
Keep your bedroom quiet
Use your bed only for sleep
Get into bed only when sleepy
Try slow breathing
Try progressive muscle relaxation
Try a body scan
Avoid heavy meals late at night
Avoid drinking too much fluid before bed
Exercise regularly, but not right before bed
Write down worries before sleeping
If awake too long, get out of bed briefly
Return to bed when sleepy
Use white noise if helpful
Take a warm shower or bath before bed
Limit naps, especially late naps
Get morning sunlight
Keep a regular wake-up time
Use a comfortable pillow and mattress
Try counting breaths or repeating a calm phrase
Avoid clock-watching
Seek medical help if sleep problems persist