Maintain a fixed sleep schedule by going to bed and waking up at the same time every day, even on weekends
Avoid screens before bedtime, as blue light from phones and laptops can delay sleep by reducing melatonin production
Get morning sunlight for 15–30 minutes to help reset your body clock and improve nighttime sleep
Exercise regularly, but avoid intense workouts within 2–3 hours of bedtime to support better sleep quality
Limit caffeine, heavy meals, and alcohol in the evening. Create a cool, dark, quiet bedroom environment for restful sleep