Start with a stable schedule
Choose a wake time you can keep through the week. Give yourself enough time in bed for at least seven hours of sleep; individual needs vary. Keep a simple two-week log of bedtimes, wake times and how rested you feel.
Set up the evening
Dim the room as bedtime approaches. Make the bedroom dark, quiet and comfortably cool. Avoid late caffeine and nicotine, and consider how alcohol affects your sleep. If you nap, keep it earlier and brief.
Build a daytime anchor
Get outside in daylight when possible and move regularly. If sleep does not improve, frequent loud snoring, gasping or marked daytime sleepiness warrants a clinician conversation; sleep apnea and insomnia can be treated.
Original sources
Educational guidance. Adjust for your needs and seek professional care for persistent symptoms or a medical condition.