Sleep Better
Fall asleep faster and wake up refreshed
Keep Your Bedroom at 65-68°F for Optimal Sleep
A cool room triggers your body's sleep signals — 65-68°F is the scientifically ideal range.
Stop Using Screens 60 Minutes Before Bed
Blue light from screens suppresses melatonin production — your body doesn't know it's bedtime.
Use the 10-3-2-1 Sleep Rule
10 hours before bed: no caffeine. 3 hours: no food. 2 hours: no work. 1 hour: no screens.
Make Your Bedroom Pitch Dark for Deeper Sleep
Even small amounts of light suppress melatonin — blackout curtains and covered LEDs dramatically improve sleep.
Go to Bed and Wake Up at the Same Time Every Day
A consistent sleep schedule is more important than sleep duration — your body craves routine.
Use White Noise to Block Disruptive Sounds
A white noise machine masks traffic, neighbors, and random sounds that wake you up.
Avoid Alcohol 3 Hours Before Bed
Alcohol helps you fall asleep but destroys sleep quality — less REM, more waking, worse morning.
Take Magnesium Before Bed for Better Sleep
200-400mg of magnesium glycinate before bed helps muscles relax and promotes deeper sleep.
Develop a 15-Minute Wind-Down Routine
A consistent pre-sleep routine signals your brain it's time to shut down — like a power-down sequence.
Nap Smart: 20 Minutes Max, Before 2 PM
A 20-minute nap boosts alertness for 3+ hours. Longer naps cause grogginess and wreck nighttime sleep.
Get Morning Sunlight Within 30 Minutes of Waking
10 minutes of morning sun resets your circadian clock — you'll feel more alert by day and sleepier at night.
Use the Military Sleep Method to Fall Asleep in 2 Minutes
Relax face, drop shoulders, breathe deeply, clear mind — the military method works in 2 minutes with practice.
Replace Your Pillow Every 2 Years
Old pillows lose support and harbor allergens — a new pillow dramatically improves sleep comfort.
Keep a 'Worry Journal' by Your Bed
Write down tomorrow's worries before bed — your brain stops looping because it knows the list is saved.