Set a fixed wake up time, prioritize sleep, make gradual adjustments as needed, keep naps to a minimum
Develop a nightly routine
Budget time to wind down and maintain a consistent routine, utilize relaxation methods such as meditation and aromatherapy, unplug from electronics, dim the lighting
Maintain healthy daily habits
Exercise regularly, reduce nicotine, alcohol, and caffeine, avoid eating late, restrict in-bed activities, get sunlight exposure
Optimize the bedroom setting
Block out light and noise, set a tolerable temperature, use comfortable bedding