Create a nightly routine: Engage in calming activities like meditation, baths, or music. Exercise regularly: Avoid vigorous exercise within 2 hours of bedtime. Limit stimulants: Cut back on caffeine and nicotine, especially after noon. Avoid heavy meals: Don’t eat right before bed, but a light snack is okay. Skip alcohol: It may help you fall asleep, but disrupts sleep later.Take naps: Short naps during the day can help reduce sleep debt.Reserve your bed for sleep: Avoid using devices, eating, or watching TV in bed. Limit screen time: Avoid screens for at least 2 hours before bed. Create a restful bedroom: Make sure it’s quiet, cool, and comfortable