Get morning sunlight
10–15 minutes within 30 minutes of waking anchors your circadian rhythm.
Keep a consistent schedule
Same bedtime and wake time, every day — including weekends.
Optimize your bedroom
Cool (65–68 °F), dark, quiet. Invest in blackout curtains and white noise if needed.
Cut caffeine after 2 p.m.
Caffeine's 5–7 hour half-life means an afternoon coffee still affects deep sleep.
Limit alcohol and screens
Both fragment sleep architecture even when they don't delay onset.
Reserve the bed for sleep
No work, no streaming. Strengthens the bed–sleep mental association.