Exercise

Sunlight

Food

Water

Engage in activity during the day, and limit exercise to 2 hours before bed

Get sunlight during the day

Don’t go to bed hungry or too full. Stop eating 2 hours before bed

Avoid excess liquid intake before bed

Substances

Feelings

Screens

Naps

Avoid alcohol, nicotine, or caffeine near bedtime

Write down your worries and leave them outside the bedroom

Keep electronic devices or screens out of the bedroom

Avoid naps during the day, especially in the afternoon and evening

Schedule

Rituals

Breath

Comfort

Stick to a scheduled bedtime and wake time every day

Create wind-down rituals: reading, herbal tea, warm bath

Notice snoring or sleep apnea and get help

Make your bedroom comfortable, cool, and dark

Use accessories

Limit activities

Clock

Limit time in bed

Use eye masks, white noise machines, fans, relaxation practices

Limit bed activities to sleep and intimacy

Hide the clock if you keep looking at it

Limit awake time in bed - after 15 minutes get up and do a relaxing activity until sleepy