Keep a consistent sleep and wake time every day
Get out of bed if you cannot fall asleep after 20 minutes
Use the bed only for sleep and sex
Avoid caffeine in the afternoon and evening
Avoid nicotine before bedtime
Avoid alcohol close to bedtime
Avoid large meals late at night
Limit fluids before bed
Reduce screen time before sleep
Dim lights in the evening
Keep the bedroom cool, dark, and quiet
Use blackout curtains or an eye mask
Use earplugs or white noise if needed
Do a relaxing routine before bed
Try deep breathing or meditation
Try progressive muscle relaxation
Write down worries before bed
Make a to-do list for tomorrow
Get regular exercise during the day
Avoid intense exercise right before bed
Limit naps, especially late naps
Get morning sunlight exposure
Do not watch the clock at night
Avoid forcing sleep
Try a warm bath or shower before bed
Consider cognitive behavioral therapy for insomnia
Talk to a doctor if insomnia persists
Seek medical help if insomnia is severe or linked to another condition