The Sleep-Focus Protocol

You do not need to overhaul your life. These five changes give the biggest next-day payoff:

• Same wake time daily — a steady schedule beats chasing total hours
• Dark room — even light through closed eyelids holds back melatonin
• Cool room — around 18C; warmer means less deep sleep
• No screens 60 minutes before bed — bright light delays your body clock
• Morning sunlight — soon after waking, the strongest signal for tonight's sleep

Stack each one onto a habit you already have: attach "no phone past 10 PM" to brushing your teeth, and "get outside" to your morning coffee.