• Go to bed and wake up at the same time every day, even on weekends.

• Get natural sunlight exposure during the day to support your internal clock.

• Exercise regularly, but finish workouts at least a few hours before bedtime.

• Avoid caffeine, nicotine, and alcohol late in the day.

• Limit daytime naps to 20 minutes or less, and avoid napping after 3 p.m. 

Bedtime Routine

• Wind down with relaxing activities like reading, taking a warm bath, or listening to calm music.

• Avoid large meals within two to three hours of sleep.

• If you cannot fall asleep after 20 minutes, get out of bed and do a quiet activity until you feel tired. 
  
• Turn off phones, TVs, and computers at least an hour before bed to limit blue light

• Set your bedroom temperature between 60 and 67 degrees Fahrenheit.

• Use blackout shades and earplugs or a white noise machine to block disruptions.

• Keep electronics and work materials out of the sleeping area.