The most effective approach is not forcing sleep but building a system that supports sleep biology. Key levers: (1) a consistent wake time daily, (2) morning daylight exposure, (3) managing caffeine/nicotine, (4) reducing bright light and screens in the last hour, (5) strengthening bed-sleep association (don’t stay in bed awake; get up briefly in dim light and return when sleepy), and (6) optimizing the bedroom (cool, dark, quiet). If habits alone aren’t enough, CBT-I has the strongest evidence: sleep restriction, stimulus control, and cognitive techniques to reduce sleep anxiety. Supplements may help some individuals, but chronic insomnia usually responds best to structured CBT-I. If loud snoring or strong daytime sleepiness is present, poor sleep quality from sleep apnea may be the real driver and needs evaluation. Evidence base: CBT-I first-line recommendations and clinical frameworks; guidance on sleep hygiene and conditioning principles.