✦ Sleep Better Tonight
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Stop screens 30–60 minutes before bed. Blue light suppresses melatonin production and delays the onset of sleep by up to an hour.
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Keep your room cool. Core body temperature naturally drops as you fall asleep. A cool room accelerates this.
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Get natural light in the morning. Morning sunlight resets your circadian clock and makes it easier to fall asleep at the right time that night.
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Avoid caffeine after 2pm. Caffeine has a half-life of 5–6 hours. A 3pm coffee can still be half-strength in your system at 8pm.
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Keep a consistent sleep schedule. Going to bed and waking at the same time every day — including weekends — is the single most powerful sleep habit.
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Wind down intentionally. Create a 20-minute pre-sleep ritual — dimmed lights, gentle stretching or reading — to signal to your brain that sleep is coming.