Level 1

Basics

Start here if you only change one thing. These habits cost nothing. Do them in order: a fixed wake time makes everything else easier.

Consistent wake timeGet up at the same time every day, weekends included. It anchors your body clock and makes falling asleep easier.
- Evidence: Some
- Medium effort
- Free
- Works: 1–2 weeks
Morning lightGet outside in daylight soon after you wake up. It sets your body clock earlier, so you get sleepy at a sensible time.
- Evidence: Some
- Low effort
- Free
- Works: 1–2 weeks
Building sleep pressureBe properly tired at bedtime. Stay awake long enough, move during the day, don't go to bed too early, and keep naps and caffeine from draining the pressure.
- Evidence: Some
- Low effort
- Free
- Works: tonight
Caffeine cutoffHave your last coffee at least 9 hours before bed. Caffeine cuts sleep and deep sleep even when you fall asleep fine.
- Evidence: Strong
- Low effort
- Free
- Works: tonight
AlcoholAlcohol can help you fall asleep, then breaks up the second half of the night, cuts REM sleep, raises your heart rate and lowers HRV. Less, and earlier, is better.
- Evidence: Strong
- Medium effort
- Free
- Works: tonight
NapsA short nap of 10 to 20 minutes in the early afternoon can boost alertness without hurting your night. Long or late naps cost you deep sleep and make it harder to fall asleep.
- Evidence: Some
- Low effort
- Free
- Works: today
Screens and blue lightThe light from your phone matters less than you've heard. What you do on it, and how late it keeps you up, matters more. Dim the room, and put the phone down when you're sleepy.
- Evidence: Some
- Medium effort
- Free
- Works: tonight
Late mealsFinish your last big meal at least 2 to 3 hours before bed, especially if you get heartburn. The evidence for sleep itself is thin and mixed.
- Evidence: Weak
- Medium effort
- Free
- Works: tonight