Regulate timing
Get up and go to sleep within 30 minutes of the same time 7 days a week
Add relaxation
Use breathing, mindfulness, and muscle relaxation to get to and return to sleep
Stop napping
Avoid napping which robs sleep from the next night – stay up and go to bed early
Get some exercise
Try to get more exercise during the day, but not right before bed
Limit screens and light
Avoid screens in bed and 1 hour before bed other than low-light reading
Limit substances
Avoid alcohol, nicotine, caffeine, and cannabis, especially 3 hours before bed
Plan your worry
Set aside worry time daily to journal (at least 1-2 hours before bed)
Make a routine
Find a relaxing bedtime routine (eg, bathe, meditate, then read)
Optimize environment
Make the bedroom quiet, dark, comfortable, and the right temperature
Avoid late-night meals
Avoid eating a heavy meal less than 3 hours before bedtime
Get up if not sleeping
Leave bed for meditation, stretching, or reading until you are feeling tired again
Use an app
BetterSleep, Sleep Score, SleepCycle, ShutEye, Snore Lab (snoring)
Do a workbook
The Insomnia Workbook
