Keep a consistent sleep schedule
Get out of bed if you cannot fall asleep after 20 minutes
Avoid caffeine in the afternoon and evening
Avoid nicotine before bed
Avoid alcohol close to bedtime
Stop eating heavy meals late at night
Reduce fluids before bed
Dim lights 1 to 2 hours before sleep
Turn off screens before bed
Keep your bedroom cool, dark, and quiet
Use your bed only for sleep
Exercise regularly, but not right before bed
Take a warm shower or bath before bed
Try relaxation breathing
Try progressive muscle relaxation
Read something calm and boring
Avoid long naps during the day
Limit naps to 20 to 30 minutes
Go to bed only when sleepy
Use white noise if helpful
Keep a worry list earlier in the evening
Avoid clock-watching
Get morning sunlight
Seek medical advice if sleep problems continue