Your Sleep Hygiene Overhaul

Make these changes in order of impact:

• Fixed wake time, 7 days a week — the single most powerful intervention. Your body sets its sleep drive based on wake time
• No caffeine after 2 PM — earlier if you are caffeine-sensitive
• Screens off 30-60 minutes before bed — or use blue light filters at minimum
• A wind-down routine — the same sequence every night trains your brain to expect sleep
• Bed for sleep only — no working, eating, or scrolling in bed

Change one thing per week instead of overhauling everything at once. Most people notice real improvement within a few weeks.