| Recommendation | Details |
| Keep a consistent sleep schedule | Try to get up around the same time each morning, as this will help you feel sleepy around the same time each evening. Getting up and going to bed on a regular schedule can improve sleep quality over the long run. |
| Avoid napping | Avoid napping, especially naps lasting longer than 1 hour and naps late in the day. |
| Limit caffeine | Avoid caffeine after lunch. This will allow your body to process most of the caffeine before bedtime so it doesn't prevent you from falling asleep. |
| Limit alcohol | In general, avoid alcohol near bedtime. Alcohol often makes you fall asleep quickly but wake up during the night. |
| Avoid nicotine | Nicotine is a stimulant; avoid smoking or vaping near bedtime and at night. |
| Exercise | Getting regular physical activity is good for your health. It can also improve sleep if you exercise at least 4 to 6 hours before bedtime. Strenuous exercise within 2 hours of bedtime is discouraged. |
| Keep the sleep environment quiet and dark | Noise and light exposure during the night can disrupt sleep. White noise or ear plugs may help reduce noise. Using blackout shades or an eye mask can reduce light. It's also a good idea to avoid looking at screens before bedtime. |
| Bedroom clock | Avoid checking the time at night, as this can make it harder to fall back asleep. This includes alarm clocks and other devices (eg, watches and smart phones). |
| Evening eating | Avoid eating a large meal close to bedtime. Try to eat a healthy and filling (but not too heavy) meal early in the evening and avoid late-night snacks. |
