Rule #1: The Light Switch
Limit screen time 1 hour before bed. The blue light disrupts your sleep hormone, melatonin.
Rule #2: The Temperature Check
Keep your bedroom cool.
The ideal range is $60-67^{\circ}F$ ($15.5-19.5^{\circ}C$).
Rule #3: The Caffeine Cut-Off
Stop drinking caffeine by noon. Its effects can last for hours, making evening relaxation difficult.
Rule #4: The Wake-Up Call
Stick to a consistent sleep schedule, even on weekends! This sets your body's natural clock.
Rule #5: The Quiet Hour
Create a wind-down routine. Read a book, meditate, or take a warm bath for 30 minutes.
Bonus Tip: The Food Fast
Avoid heavy meals, alcohol, and excessive liquids 2-3 hours before bed.
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