Exercise regularly but not in the late evening. (Late afternoon is best.)

Avoid caffeine after early afternoon, and avoid food and drink near bedtime. The exception would be a glass of milk, which provides raw materials for the manufacture of serotonin, a neurotransmitter that facilitates sleep.

Relax before bedtime, using dimmer light.

Sleep on a regular schedule (rise at the same time even after a restless night) and avoid long naps.

Hide the time so you aren’t tempted to check repeatedly.

Reassure yourself that temporary sleep loss causes no great harm.

Focus your mind on nonarousing, engaging thoughts, such as song lyrics, TV programs, or vacation travel (Gellis et al., 2013).

If all else fails, settle for less sleep, either going to bed later or getting up earlier.