The following is a detailed list of behaviors that promote quality sleep based on the Sleep Hygiene Practices Scale. If you’re looking for a distilled list containing the 5 items I believe to be most efficacious, see this blog post on sleep hygiene as the foundation of health.
Limiting daytime naps to under 1 hour
Having a consistent, regular bedtime from day to day
Having a consistent, regular wakeup time from day to day (even on the weekends)
Avoiding strenuous exercise (to the point of sweating) within 2 hours of going to bed
Getting out of bed as soon as you’re awake in the morning
Getting exposure to outdoor natural light during the day
Avoiding tobacco, caffeine, and other stimulants within 4 hours of going to bed or after going to bed
Avoiding alcohol within 2 hours of going to bed or after going to bed
Avoiding significant fluid consumption within 1 hour of going to bed
Avoiding significant eating within 1 hour of going to bed
Avoiding going to bed hungry
Avoiding mental stimulation before bedtime (for example: videogames, scrolling social media, using the internet, cleaning / organizing…)
Avoiding situations or content that promote feelings of stress, anger, upset, or nervousness
Giving yourself enough time to wind down and relax before bedtime
Only using bed for sleep and physical intimacy
Sleeping on a bed that meets your comfort needs (mattress, pillow, blankets…)
Sleeping in a comfortable bedroom (dark enough, good circulation, quality air, right temperature, right humidity, quiet enough)
Sleeping in a room free of distractions (few or no sleep-unrelated items in the bedroom)
Avoiding important work before bedtime (for example: paying bills, personal or professional scheduling, studying)
Avoiding planning, worrying, and engaged thinking (different from mind wandering) before bed.
Avoiding checking the time in the middle of the night if you wake up
If sleeping with a partner, resolving any partner-related sleep interferences