😴 Sleeping naked: The benefit isn’t being naked itself. It’s temperature. Your core body temperature naturally falls as you prepare for sleep, so anything that helps you stay comfortably cool may support sleep. If pyjamas don’t make you hot, you don’t need to ditch them. ☀️ Morning sunlight: Light soon after waking is one of the strongest signals for your circadian clock. Getting outside in the morning helps anchor your sleep-wake rhythm and can make it easier to feel alert during the day and sleepy at night. ☕ No caffeine after 2 PM: This isn’t a magical cutoff. Caffeine has a half-life of roughly 5 hours on average, with large individual variation, meaning a meaningful amount can still be circulating many hours later. If you sleep at 10–11 PM, an early-afternoon cutoff is a sensible rule for many people. ❄️ Keeping your bedroom cold: Your body needs to reduce its core temperature as part of the normal sleep process. A cool room can facilitate that. Around 17–19°C / 63–66°F works well for many people, but comfort matters more than obsessing over an exact number. ⏰ Consistent sleep and wake times: Your circadian system loves predictability. Constantly changing when you sleep and wake can effectively create a form of “social jet lag.” Consistency helps your body anticipate when it should become alert and when it should prepare for sleep. 📱 No phone 60 minutes before bed: It’s not only blue light. It’s also stimulation. Messages, work, social media and endless scrolling can keep your brain engaged when you’re trying to wind down. You don’t need to fear your phone—just stop letting it follow you into every minute of your day. 💊 Magnesium before bed: Magnesium isn’t a sleeping pill. If your intake is already adequate, taking more isn’t guaranteed to improve your sleep. But if you’re deficient or have inadequate intake, supplementation may help. I generally prefer forms such as magnesium glycinate because they’re well tolerated. - @cesare_shapable