lifestyle · for insomnia & trouble falling asleep
Core Sleep Hygiene Protocol
How to use
Fix your wake time first (same every day including weekends). Keep your bedroom cool (65-68F), dark, and quiet. No screens 60 min before bed. No caffeine after noon. No alcohol within 3 hours of bed.
How it works
A consistent wake time anchors the circadian rhythm. Darkness and cool temperature reinforce physiological sleep signals. Caffeine has a 5-6 hour half-life - a 3pm coffee still has active caffeine at 9pm.
Where to buy
Blackout curtains ($25), white noise machine ($20-40), and an eye mask ($5-15) all help. Cheap and high-impact.
Typical cost: $0-80
Safety notes
If you lie in bed not sleeping for more than 20 minutes, get up and do something calm until sleepy. Lying awake in bed trains the brain to associate the bed with wakefulness.