– Ensure the bedroom is comfortable, quiet, and dark.

– Avoid using the bed for activities other than sleep and sex.

– Set a routine: go to bed and awaken at the same time each day.

– Regular physical activity can be helpful, but avoid strenuous exercise right before sleep.

– Avoid eating a heavy meal or drinking too many liquids within 90 minutes of bedtime.

– Avoid using alcohol, caffeine, and nicotine prior to sleep.

– Avoid stimulating activities, such as screen time, at least 30 minutes prior to sleep. Instead opt for quiet, relaxing activities, such as reading, meditating, progressive muscle relaxation, or listening to soft music.