Sleep Hygiene Routine

Sleep hygiene isn't glamorous, but it's the highest-leverage self-care practice that exists. Consistent wake times, cool room temperature (65-68 degrees F), no screens 60 minutes before bed, and no caffeine after 2 PM. A 2015 meta-analysis found that cognitive behavioral therapy for insomnia (which is largely sleep hygiene) outperforms sleeping pills long-term. Matthew Walker's research at UC Berkeley showed that losing even 90 minutes of sleep reduces daytime alertness by 32%.