Sleeping Better

Pick a wake time that works for you — and protect it, including weekends. Not roughly that time. That time. Sleep pressure builds through the hours you are awake, and a consistent wake time anchors your body clock more powerfully than anything else you can do. Two weeks of this and most people notice a real difference in how quickly they fall asleep.

Not just face-down — another room, 30 minutes before you want to be asleep. The light suppresses your body's sleep signal and the content keeps your brain switched on. If 30 minutes feels like too much, start with 10. Pick up a book, a crossword, anything that doesn't emit light. See how you feel in the morning.

Your core body temperature needs to drop to initiate sleep. If your room is warm, your body is working against itself. Open a window, turn the heating down, or try sleeping with lighter covers. Many people who struggle to fall asleep have simply never tried making the room cooler. It's worth one night's experiment.

In the first 90 minutes after waking, your brain is clearing the last of its sleep chemicals. Caffeine too early interrupts that process, blunts your natural morning alertness, and can make it harder to sleep the following night. Try waiting. You'll likely feel more alert later in the morning than you would with early coffee.

Morning light tells your brain when the day starts — which determines when your body is ready for sleep that night. Even on a cloudy day, outdoor light is significantly brighter than indoor light. Ten minutes outside in the first hour of your day — walking anywhere, standing in the garden — can meaningfully improve how easily you fall asleep that night.

Screenshot this page, or bookmark it on your phone and leave the tab open. When you feel yourself slipping, you do not need all five. Just come back, pick one, and do that one thing.