Forget hacks. Nail these fundamentals first and most sleep problems improve.
- Get morning light; dim lights at night.
- Keep a steady wake time.
- Cool, dark, quiet bedroom.
- Caffeine cutoff 8 hours before bed.
- Finish heavy meals 3+ hours before sleep.
- Move during the day; keep evenings easy.
- If you can’t sleep, get up, low light, read, try again.