Sleep

• keep a consistent sleep schedule

Caffeine

• caffeine at most 10 hours before sleep
  • 6 hour half life, so about 1/3 amount by 10 hours

Wind Down routine

• dim lights/blue-light blocking glasses 1-2 hours before bed
• limit screens 1 hour before bed
• do a relaxing wind-down routine 60 min before bed (
  • read
  • walk
  • journal
  • hang out with family

Sleep Temperture

• use a temperature-controlled mattress to stay cool
• bedroom temp: 60-67F