Optimize sleep schedule, routine, and environment

Go to bed and wake up at the same time every day, including weekends, to regulate your circadian rhythm. Pair this with a calming wind-down routine and an optimized bedroom environment for deeper, more restorative sleep.

Why It Works

A consistent schedule trains your internal clock so you fall asleep faster and wake more refreshed. Morning sunlight exposure reinforces this cycle. A 30-to-60-minute wind-down period — reading a physical book, light stretching, or relaxing music — signals your body to prepare for rest. Avoiding screens for at least one hour before bed prevents blue light from suppressing melatonin production.

Tips

• Keep the bedroom dark (blackout curtains or eye mask), quiet (earplugs or white noise), and cool at 60-67°F (15-19°C)
• Avoid caffeine after early afternoon — it has a half-life of roughly five hours
• Finish intense workouts at least two to three hours before bed
• Skip large meals and alcohol close to bedtime, as both fragment sleep