5 habits that actually improve your sleep

Sleep is a skill

Most sleep advice is noise. These five habits have solid evidence behind them:

1. Fixed wake-up time, even on weekends
2. Morning daylight within an hour of waking
3. No caffeine after 14:00
4. Cool, dark bedroom (18–19°C)
5. A wind-down routine that starts 45 minutes before bed

Pick one, hold it for two weeks, then add the next.