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If you often can't sleep or have poor sleep quality, try out these 20 habits:
1. Stick to a regular sleep-wake schedule, even on weekends.
2. Avoid screens before bed. The blue light can disrupt melatonin production.
3. Create a relaxing bedtime routine, like taking a warm bath.
4. Only use your bed for sleep to reinforce the sleep association.
5. Practice relaxation techniques before bed, like deep breathing, meditation, and yoga.
6. Avoid large meals, caffeine, and alcohol before bed.
7. Make sure your bedroom is cool, dark, and quiet.
8. Remove electronics from the bedroom or put them on "do not disturb."
9. Get natural sunlight exposure during the day.
10. Do light exercise during the day but not right before bed.
11. Limit daytime naps to 30 minutes and only when needed.
12. Avoid daytime sleeping habits like checking emails in bed.
13. Manage stress through activities you enjoy and social support.
14. Don't go to bed frustrated or angry. Resolve issues before sleeping.
15. Avoid smoking, especially close to bedtime.
16. Don't go to bed too hungry or too full.
17. Write down worries on paper and problem-solve tomorrow.
18. Avoid large meals, caffeine and alcohol within 3 hours of bedtime.
19. Read a book before trying to sleep.
20. Get natural light exposure during the day and limit light at night.
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