Sleep better tonight, without buying anything.
Three tiny changes to your evening — the last one is weird, and the only one that actually moved my sleep score.
You do not need a $2,000 mattress, a magnesium stack, or a sleep tracker. You need three things you probably ignore.
1. Colder than you think
Drop the bedroom to 18°C / 65°F. Your body needs to lose heat to fall asleep. A cool room is the cheapest sleep aid ever invented.
2. Darker than you think
Cover every LED. That router light, the smoke alarm dot, the charger. A strip of black tape beats blackout curtains.
3. Write it down before you close your eyes
Keep a notebook on the nightstand. Before lights out, write tomorrow's three things. This is the weird one. It works because your brain stops rehearsing them at 2am.
"Sleep is not a skill you build. It's a room you prepare."
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