There are many steps you can take that may improve your sleep. Follow the treatment plan that you and your doctor made to help you sleep better. Here are a few examples.

• If your doctor recommends cognitive behavioral therapy for insomnia, follow your treatment plan.

  Your plan will likely include a few things that you can try at home.

• Make a sleep schedule.

  Go to bed at the same time every night, and wake up at the same time every morning. Do not take naps during the day.

• Use your bedroom only for sleeping and sex.

  Don't read, watch TV, or use your phone in bed.

• Give yourself about 15 to 20 minutes to fall asleep.

  If you can't fall asleep (or fall back to sleep) after about 15 to 20 minutes, get out of bed and do a quiet task until you feel sleepy. This will help you to not link being in bed with not being able to sleep.

• Create a relaxing bedtime routine.

  It can help teach your body and mind that it is time to wind down. For example, before bed, take a warm shower, listen to soothing music, or have a cup of herbal tea.

• Try meditation or other relaxation techniques before you go to bed.
• Keep your bedroom quiet, dark, and cool.

  If that's not possible, try using a sleep mask and earplugs to help you sleep.

• Avoid or limit caffeine, nicotine, and alcohol.

  Don't use them at all late in the day or in the evening.

• If you take medicine to help you sleep, take it exactly as prescribed.

  Call your doctor if you think you are having a problem with your medicine.