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Choose drinks without caffeine especially in the afternoon and evening, Create a calming bedtime routine (reading stretching breathing), Do homework and screen time in another space before bed, Eat a small healthy snack if you feel hungry before bed, Finish intense exercise a few hours before bedtime, Get morning sunlight to help your body wake up, Get regular physical activity during the day, Go to bed and wake up around the same time each day (even on weekends), If you can’t sleep get up and do something calm like read until you feel sleepy (no screens), Keep clocks notifications and distractions out of sight, Keep naps short and earlier in the day if you need one, Keep your bedroom quiet and peaceful, Limit drinks right before bedtime so sleep isn’t interrupted, Make your bed cozy with pillows and blankets you like, Make your bedroom a comfortable temperature, Make your room dark or dim at bedtime, Practice slow breathing or mindfulness before bed, Spend time winding down instead of rushing into bed, Take a warm shower or bath to help your body relax before bed, Try relaxing activities like drawing journaling or listening to calm music, Turn off screens at least 60-120 minutes before bedtime, Use your bed mainly for sleeping and resting, Use your bedroom as a calm restful space, Write down worries earlier in the evening to clear your mind