Build a sleep routine that sticks
Good sleep comes from a repeatable routine more than from any single trick.
Pick a fixed wake-up time
Wake at the same time every day, even on weekends. This anchors your body clock.
Wind down for 30 minutes
Dim the lights, put your phone away, and do something calm like reading or stretching.
Keep your bedroom cool and dark
Around 18°C (65°F) works well for most people. Use a sleep mask or blackout curtains if needed.
Limit caffeine after midday
Caffeine can stay in your system for 8 hours or more.
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