Keep a consistent sleep schedule
Avoid caffeine in the afternoon and evening
Avoid nicotine and alcohol before bed
Turn off bright screens 1 hour before sleep
Dim the lights in the evening
Keep your bedroom cool, dark, and quiet
Use the bed only for sleep
Get into bed only when sleepy
Try slow breathing
Relax your muscles from head to toe
Do a short wind-down routine
Avoid heavy meals late at night
Avoid intense exercise close to bedtime
Take a warm shower before bed
Keep naps short and early
Get sunlight during the day
Write down worries before bed
Use white noise if needed
Try reading something calm
If awake too long, get out of bed briefly
Keep a regular wake-up time