- Exercise during the day to tire yourself out, so you can fall asleep more easily.
- Create a relaxing bedtime routine that helps you wind down and drift off.
- Avoid caffeine and other stimulants in the evening.
- Limit your bedroom activities to only sleeping and sex.
- Try to go to bed and wake up at consistent times each day.
- Consider using light therapy in the morning to help you reset your internal clock.
- Make your bedroom dark, quiet, and comfortable.
- Take a warm bath or shower 90 minutes before bed.
- Avoid screens at least an hour before bed.
- Avoid eating or drinking too much before bed.
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