Go to bed and wake up at the same time every day, even on weekends.
Develop calming activities before bed, such as reading a book, taking a warm bath, or practising relaxation exercises.
Avoid electronic devices before bedtime, as the blue light emitted can interfere with melatonin production.
Avoid heavy meals, caffeine, and nicotine close to bedtime.
Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows.
Engage in physical activity during the day, but avoid intense workouts close to bedtime.
Practice stress-reducing techniques such as meditation and deep breathing.