• Go to bed at the same time every night.
• Keep your room dark and quiet.
• Turn off phones, computers, and TV 30-60 minutes before bed.
• Relax your body (take deep breaths or stretch).
• Avoid caffeine or sugar in the evening.
• Take a warm shower or bath before bed.
• Read a book or listen to calm music.
• Make your bed comfortable (soft pillow, cozy blanket).
• Write down worries in a notebook to clear your mind.
• Don't lie awake too long (if you can't sleep, get up and do something quiet).
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