Keep a consistent schedule

Go to bed and wake up at the same time every day — weekends included. Your circadian rhythm runs on regularity, and a shifting schedule is the most common cause of restless nights.

Wind down deliberately

Give yourself thirty to sixty screen-free minutes before bed. Dim the lights, read something calm, stretch. You're signaling to your body that the day is ending.

Cool, dark, and quiet

Most people sleep best in a cool room — around 65°F. Blackout curtains and a white noise machine are cheap upgrades with outsized returns.