The Sleep Optimization Guide
Sleep isn't a luxury. It's the foundation of health, performance, and wellbeing.
The Environment
Temperature
Cool is better. 16-19°C is optimal for most people.
Darkness
Blackout curtains or eye mask. Even small amounts of light disrupt sleep.
Noise
White noise or earplugs if needed. Silence or consistent sound—not intermittent noise.
The Routine
Go to bed and wake at the same time daily. Yes, even weekends. Your body craves consistency.
The Wind-Down
Start 60 minutes before bed:
- Dim the lights
- No screens (or use blue light filters)
- Cool shower or bath
- Read or gentle stretching
- No work, no news, no stress
The Habits
Morning
Get sunlight within 30 minutes of waking. This sets your circadian rhythm.
Afternoon
No caffeine after 2pm. Its half-life is 5-6 hours.
Evening
Finish eating 3 hours before bed. Avoid alcohol—it disrupts sleep quality.
The Mindset
Can't sleep? Don't fight it. Read until drowsy. Lying awake frustrated just creates anxiety around sleep.
Track your sleep for a week. Notice patterns. Small adjustments compound into significant improvements.