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- Maintain a consistent bedtime
- More importantly, maintain a consistent rise-time (to discipline the circadian clock), regardless of what happens the previous night; rise time should be the same on weekends as during the week
- Establish a daily routine to enforce consistence and scheduling of bedtime/rise time
- Increase exposure to bright light in the mornings and during the day (to entrain the circadian clock to day/night and to help activate the person for the day)
- Avoid exposure to bright light at nighttime, as it may delay sleep onset
- Avoid napping, as it decreases homeostatic sleep drive and may interfere with the ability to fall asleep at night
- Avoid caffeine, nicotine, or other stimulants for at least 6 hours before bedtime
- Drink alcohol in moderation and not within 4 hours of bedtime
- Avoid heavy meals or excessive fluid intake within 3 hours of bedtime
- Exercise regularly, preferably in the later afternoon, but not within 2-4 hours of bedtime
- Set aside "worry time" for earlier in the day, rather than worrying or rumination close to bedtime
- Have "wind-down time" and perform relaxing activities for at least the last hour before bedtime
- Keep the bedroom as comfortable, dark, and quiet as possible, and at a cool temperature setting, as extreme temperatures compromise sleep
- Only use the bed for sleep and intimacy
- Avoid "trying" to sleep
- Avoid spending excessive amounts of time in bed awake
- Avoid clock-watching during the night
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