Why sleep determines everything
Sleep deprivation raises cortisol, disrupts insulin, and makes you more susceptible to stress. Enough reason to make this a priority.
1. Fixed sleep time, even on weekends
Your circadian rhythm is an internal clock. Waking up at the same time every day (even after a poor night) stabilizes that rhythm faster than sleeping in.
2. No screens 45 minutes before bed
Blue light suppresses melatonin. Put your phone away and choose a book, calm music, or breathing exercises.
3. Cool bedroom: 16-19°C
Your body temperature drops when falling asleep. A cool room supports that process. Open a window or use a fan.
4. Caffeine cut-off: 2pm
Caffeine has a half-life of 5-6 hours. A coffee at 3pm is still half-active in your blood at 9pm.
5. Morning light
10-15 minutes in morning sunlight sets your internal clock precisely. This is the most powerful (and free) intervention available.