Achieve better sleep and better readiness.

1. Room Temperature: Keep the room cool, ideally between 17-19°C.

2. Darkness: Make the room as dark as possible -> to enhance melatonin production.

3. Silence: Minimize noise to avoid disturbances. Consider earplugs or white noise machine if complete silence isn’t possible.

4. Optimizing Environment: Remove any items related to work or other distractions, as they can signal to your brain that it’s time to be productive, rather than to relax.

5. Devices Away from bed: Keep electronics far from your bed to avoid disruptions from blue light, which interferes with melatonin.

6. Warm Light: Use warm lighting in the evening to help your body wind down.

7. No Work 2 Hours Before bed: Avoid stimulating activities close to bedtime to allow your mind to relax.

8. Consistency: Align your sleep with your natural circadian rhythms by sticking to a consistent sleep schedule.

9. No Eating 2 hours before bed: Eating late causes your body to focus on digestion instead of repair..

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