A range of practices can help encourage sleep naturally, including:
Regular exercise: People can engage in physical activity several hours before bedtime to encourage sleep.
Avoiding stimulants: Avoid caffeine, nicotine, and alcohol for several hours before bedtime.
Sleep schedule: Maintain the same sleep schedule where possible, even on days off, going to sleep and waking up at the same time.
Sleep environment: Keep the bedroom dark, quiet, and slightly cool to encourage comfortable sleep.
Avoid screens: People should stop using screens, such as smartphones, TVs, and personal devices, at least 1 hour before bed.