Ten habits that work — backed by research.
Wake at the same time every day — even weekends.
10–20 minutes outside within an hour of waking.
Caffeine has a 5–7 hour half-life.
65–68 °F (18–20 °C) is the sleep sweet spot.
45 minutes of dim light before bed. No screens.
Alcohol fragments REM sleep — stop 3 hours before bed.
30 minutes any time of day. Finish 3 hours before bed.
No work, no scrolling, no TV in bed.
All 10 habits, with the science behind each.