Set a fixed bedtime and wake-up time
Stop caffeine in the afternoon
Avoid alcohol before bed
Put your phone away 30 to 60 minutes before sleep
Turn off bright screens and dim the lights
Write down tomorrow’s tasks before bed
Keep a notepad nearby for racing thoughts
Practice slow breathing
Try a short body scan
Use a simple bedtime routine every night
Avoid checking the clock
Get out of bed if you cannot sleep after 20 minutes
Return to bed only when sleepy
Keep your bedroom cool, dark, and quiet
Exercise regularly, but not right before bed
Avoid heavy meals late at night
Limit naps during the day
Use calming music or white noise
Repeat a short phrase or mantra
Focus on one neutral image or memory
Try progressive muscle relaxation
Reduce evening stress with a wind-down period
Solve problems earlier in the day
Set a “worry time” before evening
Talk to someone if thoughts feel overwhelming
Seek professional help if overthinking is persistent