Sleep Hygiene Routine

Outperforms sleeping pills long-term. 90 min less = 32% less alert.

Sleep hygiene is the highest-leverage self-care practice, more effective than any single intervention on this list for long-term health. A 2015 meta-analysis confirmed that cognitive behavioral therapy for insomnia—which centers on consistent wake times, a 65-68°F room, no screens 60 minutes before bed, and no caffeine after 2 PM—outperforms sleeping pills by 40% in sustained sleep quality. Matthew Walker's UC Berkeley research showed losing just 90 minutes of sleep reduces daytime alertness by 32%, making this routine 3x more protective than breathwork for cognitive performance.

View Source

Comments on "Sleep Hygiene Routine"

Have a take on this ranking?

Comments are how the argument actually happens here. Posting one needs a free account — it takes about a minute.

Create a free account Already have one? Sign in

No comments yet.

The first comment sets the terms of the argument.

Photos (1)

Comments on "Sleep Hygiene Routine"