Keep a consistent sleep schedule
Get sunlight exposure in the morning
Avoid caffeine late in the day
Avoid nicotine and alcohol before bed
Limit naps, especially late naps
Exercise regularly, but not right before bed
Keep your bedroom cool, dark, and quiet
Use a comfortable mattress and pillow
Reduce screen time before sleep
Create a relaxing bedtime routine
Avoid heavy meals close to bedtime
Limit fluids right before bed
Use the bed only for sleep
Get out of bed if you cannot sleep
Manage stress during the day
Seek medical help if sleep problems persist