Go to bed at the same time every night
Wake up at the same time every morning
- Align timing with with your Chronotype & the 3 Birds
If you have to stay up late one night, don’t sleep in to make up for it
Sleep in a cool, dark room
No screens for an hour before bed
No caffeine after 4pm (needs 6+ hours without caffeine before sleep)
Sleep Enough, but not too much - your needs may vary but most people need somewhere around 7-8 hours (Sleep Duration)
Naps should be shorter than 40 minutes
- Naps recalibrate emotional baselines
- Naps are incredible
- See Naps

Related Notes