Keep a consistent sleep schedule
Get enough sleep time for your needs
Avoid caffeine in the afternoon and evening
Avoid alcohol close to bedtime
Avoid heavy meals before bed
Limit fluids before bed
Keep your bedroom cool, dark, and quiet
Use comfortable bedding and pillows
Reduce screen time before bed
Follow a relaxing bedtime routine
Manage stress before sleep
Exercise regularly, but not late at night
Get morning sunlight exposure
Avoid long or late naps
Use the bathroom before bed
Keep pets out of the bed if they wake you
Treat snoring, pain, reflux, or breathing issues
Get out of bed briefly if you cannot fall back asleep
Return to bed only when sleepy
Seek medical advice if sleep problems persist