Establish a regular sleep schedule by going to bed and waking up at the same time every day to help with sleep issues naturally. Establish a relaxing bedtime ritual, like reading a book or having a warm bath. Make sure the space where you sleep is cozy, quiet, and dark. To reduce the effect of blue light on melatonin generation, limit the amount of time spent on screens before bed. When it's almost time for bed, steer clear of caffeine and large meals in favor of a modest snack. Exercise on a regular basis, but finish your workouts many hours before bed. Use relaxation methods to control your stress, such as deep breathing or meditation. Limit your daytime naps. If you continue to have trouble sleeping, you might want to see a doctor for individualized guidance and possible testing for underlying conditions. It takes persistence and patience to use natural sleep-improvement techniques.