Rapid
Poor sleep affects 50% of adults. These 12 free tips are backed by sleep science and can improve your sleep quality within a week.
Why Sleep Matters
Sleep regulates: hormones (ghrelin/leptin for appetite), memory consolidation, immune function, emotional regulation. Poor sleep = weight gain, low energy, bad decisions.
12 Free Sleep Tips
Environment
1. Room temperature: 65-68°F (18-20°C) 2. Complete darkness (blackout curtains or sleep mask) 3. White noise (fan or free app) 4. Remove screens from bedroom
Timing
5. Same bedtime every day (±30 min, even weekends) 6. No caffeine after 2 PM 7. Last meal 3 hours before bed 8. Morning sunlight within 30 min of waking
Routine
9. Wind-down routine: 30 min before bed (reading, stretching) 10. 4-7-8 breathing (inhale 4s, hold 7s, exhale 8s) 11. Journal worries before bed (brain dump) 12. No naps after 3 PM
5 Common Mistakes
1. Scrolling phone in bed (blue light suppresses melatonin) 2. Inconsistent sleep schedule 3. Alcohol before bed (disrupts REM sleep) 4. Sleeping in on weekends (jet-lags your body) 5. Exercising too close to bedtime
FAQ
How long until I see results?
Most people notice improvement within 3-7 days of consistent sleep hygiene.
Do sleep supplements work?
Melatonin helps for jet lag. Magnesium helps some people. Most supplements are unproven. Fix your habits first.
How many hours do I need?
Adults: 7-9 hours. Some people function on 6, but 7-9 is optimal for health and performance.
FAQ
How long until I see results?
Most people notice improvement within 3-7 days of consistent sleep hygiene.
Do sleep supplements work?
Melatonin helps for jet lag. Magnesium helps some people. Most supplements are unproven. Fix your habits first.
How many hours do I need?
Adults: 7-9 hours. Some people function on 6, but 7-9 is optimal for health and performance.
