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Avoid daytime napping, Avoid heavy or spicy meals close to bedtime, Avoid intense exercise within 2-3 hours of bedtime, Avoid stimulants like energy drinks in the afternoon and evening, Avoid using electronics before bedtime, Avoid watching the clock if you wake up at night, Avoid working or paying bills in bed, Decrease or avoid nicotine, Develop relaxing rituals to wind down before bed, Eat a light snack if hungry before bed, Engage in relaxing activities like reading or gentle stretching before bed, Exercise regularly, Get natural sunlight exposure during the day, Go to bed and get up at the same time every day, Keep a sleep diary to track habits and patterns, Keep noise levels low or use white noise machines, Keep your bedroom cool and dark, Limit liquid intake close to bedtime, Limit naps to 20-30 minutes, Limit or avoid caffeine, Maintain a comfortable mattress and supportive pillows, Make your bedroom comfortable and inviting, Practice deep breathing or meditation before sleeping, Remove clocks from the bedroom, Set aside “worry time” earlier in the day or write down worries before bed, Stick to a consistent sleep schedule even on weekends, Take a warm bath or shower before bed, Try to get regular exposure to fresh air, Use blackout curtains or an eye mask to block light, Use calming scents like lavender or chamomile in your bedroom