Keep a consistent sleep schedule, even on weekends
Aim for 7–9 hours of sleep for most adults
Create a dark, cool, quiet, comfortable sleep environment
Use the bed only for sleep and sex
Avoid screens (phone, TV, computer) for 1 hour before bed
Limit caffeine after late morning or early afternoon
Avoid nicotine close to bedtime
Avoid heavy meals and large amounts of fluid right before bed
Limit alcohol near bedtime
Get regular physical activity, but avoid intense exercise right before bed
Get morning or daytime outdoor light exposure
Manage naps: keep them short (about 20–30 minutes) and not too late in the day
Use a wind-down routine (dim lights, light stretching, reading)
Try relaxation techniques (deep breathing, progressive muscle relaxation)
If you can’t fall asleep after about 20 minutes, get up and do something quiet in dim light, then return when sleepy
Keep the bedroom temperature comfortable and consider earplugs or a white-noise machine if needed
Reduce stress with journaling or planning for tomorrow earlier in the evening
If you snore loudly, wake up gasping, or have persistent insomnia, consider medical evaluation