Keep a consistent sleep and wake schedule
Create a dark, cool, quiet, and comfortable sleep environment
Limit light exposure 1–2 hours before bed
Avoid screens for at least 30–60 minutes before bed
Avoid caffeine after late afternoon
Avoid nicotine and alcohol close to bedtime
Avoid heavy meals 2–3 hours before bed
Stop fluids close to bedtime if nighttime waking is an issue
Get regular exercise earlier in the day
Use relaxation techniques (slow breathing, progressive muscle relaxation)
Try a short mindfulness or body-scan practice
Use a wind-down routine (same order each night)
Keep the bed for sleep and sex only
If you can’t fall asleep within ~20 minutes, get out of bed and do something quiet/dim until sleepy
Reduce naps or keep them short (20–30 minutes) and early in the day
Manage stress with journaling or a “worry list” earlier in the evening
Keep the bedroom temperature slightly cool
Try a consistent bedtime even after a poor night
If you have persistent insomnia, consider talking with a clinician