- Avoid chemicals that disrupt sleep, such as nicotine, caffeine, and alcohol.
- Eat lighter meals at night and at least two hours before bed.
- Stay active, but exercise earlier in the day.
- Take a hot shower or bath at the end of your day.
- Avoid screens one to two hours before bed.
- Keep your bedroom dark and cool, and try to use it only for sleeping.
- Get into bed only if you’re tired.
- Get out of bed if you don’t fall asleep within 20 minutes.
