- Consistent sleep and wake time, even on weekends
- No screens (phone, tablet, TV) for 30–60 minutes before bed
- Cool, dark, quiet bedroom
- No caffeine within 6–8 hours of bedtime
- Limit alcohol, especially close to bedtime — it disrupts sleep quality even if it helps you fall asleep faster
- Get natural light exposure, especially in the morning
- Avoid long or late-afternoon naps
- Reserve the bed for sleep, not work or scrolling
- If you can't sleep after ~20 minutes, get up and do something calm until sleepy
These habits don't replace medication when it's genuinely needed, but they can improve results and, for some people, reduce how much medication is needed over time. Discuss your specific sleep pattern with your prescriber.