Try to go to bed at the same time and wake up at the same time daily
Establish a pre-bedtime routine that includes winding down and creating a context conducive for sleep. Some suggestions might include dim lights, close shades, take a warm bath or shower
Create improved sleep conditions in your bedroom– lower the temperature (60-67 degrees), noise canceling machines, dark curtains, comfortable bedding
Limit caffeine and alcohol prior to bed. No alcohol at least 3-4 hours prior to bedtime. Stop drinking caffeine mid afternoon as the effects can disrupt sleep
Limit screen time at least one hour prior to bedtime
Don’t try to force sleep, if you are not tired do something until you feel tired
Keep naps short, 20 minutes, before 3-4:00pm
Incorporate exercise into your daily routine as this will help with sleep. Avoid intense workouts 2-3 hours before bedtime as this can disrupt your sleep