Sleep Habits & Lifestyle
The day shapes the night. Use these evidence-based habits—timing, light, caffeine, movement—to make sleep easier and more consistent.
Core Habits
What Is Sleep Hygiene (and Why It Matters)
A simple framework for consistent, higher-quality sleep—light, timing, and environment.
Bedtime Routines for Better Sleep
Wind-down sequences that actually stick: timing, light control, and mental off-ramps.
Are Naps Helpful or Harmful?
When naps help performance—and when they disrupt night sleep. Ideal length and timing.
Timing & Routine
Caffeine vs Sleep: How Long Before Bed?
Half-life, sensitivity, and practical cutoffs for coffee, tea, and energy drinks.
Alcohol and Sleep Quality
Why alcohol fragments sleep and how to minimize impact on REM and recovery.
Can Exercise Timing Affect Sleep?
Morning vs evening workouts and their effects on body temperature and sleep latency.
Lifestyle Factors
Stress, Anxiety, and Sleep
Practical decompression tactics: journaling, breathing, and cognitive wind-down tools.
Screens, Evening Light, and Sleep
How to limit alerting light without going off-grid—filters, dimming, and timing.
Morning Light and Consistent Wake Times
The simplest circadian anchor: bright morning light and regular wake time.