Setting a consistent sleep schedule

– Have a fixed wake-up time

– Calculate a target bedtime based on your fixed wake-up time. Aim to be ready for bed around that time each night

– If falling asleep does not occur within 20 minutes, leave your bedroom and do something relaxing, read, or listen to soothing music; go back to bed when feeling tired; repeat as needed

Limiting naps

If you take naps, these should be relatively short (<30 minutes) and limited to the early afternoon.

Developing healthy daily habits

– Get daylight exposure

– Be physically active during the day

– Avoid smoking

– Reduce alcohol consumption later in the evening

– Limit the use of caffeine in the afternoon and evening (caffeine is a psychostimulant, in addition to its impact on adenosine levels)

– Avoid eating late and having heavy or spicy meals within several hours of bedtime

– Restrict in-bed activity only for sleep and sexual contacts

– Avoid prolonged use of light-emitting screens before bedtime

– Test methods of relaxation (eg, meditation, mindfulness, paced breathing); take a bath; try calming light scents (eg, lavender)

Optimizing sleep environment

– Have comfortable mattress, pillow, and sleepwear. Set a dark, quiet, and cool (~19-20 degrees Celsius) bedroom

– Use room darkening shades, earplugs, fans, or other devices to optimize your sleep environment