Sleep hygiene mistakes are stealthily undermining your rest—even if you’ve banned screens after dark, installed blackout curtains, and follow a strict bedtime. So why are you still wide awake at 2 AM? The answer lies in ‘healthy’ habits that backfire: A 2023 Sleep Health study found 68% of people unknowingly sabotage their sleep with routines meant to help. Let’s dismantle these counterproductive patterns and upgrade your sleep with neuroscience-backed fixes.
9 Common Sleep Hygiene Mistakes (And How to Fix Them)
1. Mistake: Obsessing Over Bedtime (While Ignoring Morning Light)
Why It’s Wrong: You’re Fighting Biology, Not Just Insomnia
Your circadian rhythm—the 24-hour internal clock governing sleep, hormones, and energy—isn’t set by your bedtime. It’s calibrated by morning sunlight exposure, which triggers a cortisol spike that energizes you and primes melatonin production for that night. Obsessing over evening routines while skipping morning light is like trying to fix a broken compass with a bandage.
The Science Behind the Mistake:
- Retinal Ganglion Cells: Specialized photoreceptors in your eyes detect morning light, signaling the brain’s suprachiasmatic nucleus (SCN) to suppress melatonin and release cortisol. No dawn light = confused SCN = delayed melatonin at night.
- Melatonin Misalignment: Without morning light cues, melatonin secretion shifts later, making you a night owl even if you’re in bed by 10 PM.
The Proof:
A 2022 Journal of Clinical Sleep Medicine study split 150 insomnia patients into two groups:
- Group 1: Followed strict bedtime routines (no screens, cool room).
- Group 2: Added 10 minutes of morning sunlight within 30 minutes of waking.
Results: - Group 2 saw a 42% reduction in insomnia symptoms (vs. 12% in Group 1).
- Their melatonin levels rose 2.1 hours earlier each night.
The Fix: Hack Your Circadian Rhythm with Dawn’s Code
Step 1: 10 Minutes of Natural Light (Even on Cloudy Days)
- Why: Overcast skies still provide 1,000–2,000 lux of light—enough to reset your SCN. Direct sunlight? 10,000–100,000 lux.
- How:
- Stand outside (no sunglasses) within 1 hour of waking.
- Walk, sip coffee, or check emails—just keep your eyes exposed.
- Pro Tip: Pair with movement (stretching, walking) to amplify cortisol’s energizing effects.
Step 2: Daylight Lamp for Dark Mornings (Winter/Shift Workers)
- Why: A 10,000 lux lamp mimics dawn’s intensity, critical for melatonin regulation.
- How:
- Use a Verilux HappyLight or Circadian Optics Lamp at breakfast.
- Position 16–24 inches away, angled toward your eyes (not direct stare).
- Duration: 20–30 minutes while reading or eating.
Common Pitfalls to Avoid:
- Sunglasses at dawn: They block 80% of light cues. Use them after your morning reset.
- Window glass: It filters out 50% of beneficial blue wavelengths. Get outside.
- “I’ll do it later”: Light after 9 AM has 60% less impact on melatonin timing.
Real-Life Impact: From Night Owl to Morning Person
Tom, 34, IT worker: “I blamed my insomnia on late work hours. After adding 10-minute morning walks, I fell asleep 45 minutes faster—without changing my bedtime.”
2. Mistake: Using Blue Light Blockers… But Too Late
Why It’s Wrong: You’re Playing Catch-Up with Biology
Blue light blockers are often marketed as a cure-all for sleep woes, but here’s the harsh truth: most blue-light glasses only block 30% of harmful wavelengths (460–480 nm), and starting them at 8 PM is like closing the barn door after the horse has bolted. By dusk, your brain’s melanopsin cells have already absorbed hours of blue light, delaying melatonin production by 1.5–3 hours (Journal of Biological Rhythms, 2022).
The Science of Light Sabotage:
- Melanopsin & ipRGCs: Intrinsically photosensitive retinal ganglion cells (ipRGCs) detect blue light via melanopsin pigments, directly signaling your brain’s suprachiasmatic nucleus (SCN) to stay alert.
- Cumulative Damage: Even low-intensity evening screen exposure (like scrolling Instagram under dim lights) suppresses melatonin by 23% (PNAS, 2023).
The Proof:
A 2021 Chronobiology International study tested three groups:
- Group 1: No blue-light protection.
- Group 2: Wore blue-light glasses starting at 8 PM.
- Group 3: Used software filters (e.g., f.lux) from 6 PM.
Results: - Group 3 fell asleep 37 minutes faster than Group 2.
- Group 2’s melatonin levels were 19% lower than Group 3.
The Fix: Outsmart Screens with Neuroscience
Step 1: Install f.lux or Iris by 6 PM
- Why: These apps reduce blue light by 100%, shifting screens to amber-red tones that don’t trigger melanopsin.
- How:
- Set f.lux to “Halogen” mode at 6 PM (or 2 hours before sunset).
- Enable “Dark Mode” on all devices—reducing screen brightness to <50 nits.
- Pro Tip: Use Iris Mini hardware for monitors—it physically blocks blue light without color distortion.
Step 2: Swap Screens for Amber-Lit Alternatives
- Why: Audiobooks/podcasts + dimmable amber lamps (1800K) mimic firelight, triggering primal “wind-down” cues.
- How:
- Use a Salt Lamp or Lumie Amber Light for evening reading.
- Try a ReMarkable 2 e-ink tablet (zero blue light) for late-night notes.
Common Pitfalls to Avoid:
- “Night Mode” myths: iPhone’s Night Shift only cuts 15% of blue light. Use f.lux instead.
- Overhead LEDs: Even with apps, bright white room lights suppress melatonin. Switch to dimmable amber bulbs.
- Gaming headsets: Their RGB lights emit 480 nm blue wavelengths. Disable them post-6 PM.
Real-Life Impact: From Screen Zombie to Sleep Champion
Maria, 29, Graphic Designer: “I thought my blue-light glasses were helping—until I tracked my sleep. Switching to f.lux at 6 PM and an amber-lit Kindle? I now fall asleep in 20 minutes, not 2 hours.”
3. Mistake: Over-Tracking Sleep with Wearables
Why It’s Wrong: You’re Trading Rest for Data-Driven Anxiety
Wearables like Fitbit and Oura Ring promise “sleep optimization,” but obsessing over nightly scores fuels a toxic cycle: The more you track, the worse you sleep. A 2021 Psychosomatic Medicine study found that individuals who monitored sleep daily experienced 23% higher cortisol levels and 37% more nighttime wakefulness compared to non-trackers. Why? Constant scoring turns rest into a performance metric—and your brain into its own worst critic.
The Neuroscience of Sleep Anxiety:
- The Nocebo Effect: Hyper-focusing on “poor sleep” data (e.g., “70 Sleep Score”) trains your brain to expect failure, amplifying pre-sleep arousal.
- Orthosomnia: A clinically recognized condition where perfecting sleep data causes insomnia. Patients report lying awake to “meet” sleep stage quotas.
- Dopamine Dysregulation: App notifications create a compulsive feedback loop—checking your score becomes as addictive as social media.
The Proof:
In the Psychosomatic Medicine trial:
- Group A: Tracked sleep nightly for 4 weeks.
- Group B: Tracked 3 nights/week + journaled subjective feelings.
Results: - Group B fell asleep 19 minutes faster and reported 52% less sleep-related stress.
- Group A’s resting heart rates increased by 7 BPM—a marker of chronic stress.
The Fix: Reclaim Sleep as a Feeling, Not a Metric
Step 1: Limit Tracking to 3 Nights/Week
- Why: Intermittent tracking reduces performance pressure while capturing meaningful trends.
- How:
- Choose non-consecutive nights (e.g., Sunday, Tuesday, Thursday).
- Delete sleep apps from your phone on “off” days to resist temptation.
- Use a paper journal 4 nights/week: Note bedtime, wake time, and energy levels (no scores).
Step 2: Prioritize Subjective Feelings Over Scores
- Why: Your body’s signals (e.g., daytime alertness, mood) are more accurate than algorithms.
- How:
- Each morning, ask: “Do I feel rested?” Rate it 1–5.
- Track energy peaks (e.g., “Focused 2–4 PM”) instead of REM cycles.
- Ditch wearables for a week monthly—recalibrate your intuition.
Pitfalls to Avoid:
- Sleep stage obsession: Wearables misclassify stages 40% of the time (Sleep Medicine, 2022). Ignore “Deep Sleep” stats.
- Comparing to others: Your partner’s “85 Sleep Score” is irrelevant—genetics and lifestyle differ.
- Bedtime guilt: If you feel rested after 6 hours, you are rested—no matter what Garmin says.
Real-Life Impact: Breaking Free from Data Slavery
Lisa, 41, Teacher: “I ditched my Oura Ring after realizing I felt great on days it claimed I ‘slept poorly.’ Now I track Mondays, Wednesdays, and Fridays—and actually enjoy weekends again.”
4. Mistake: Cooling Your Room… But Overheating Your Body
Why It’s Wrong: Your Body Isn’t a Thermostat—It’s a Furnace
You’ve cranked the AC to 65°F (18°C), but you’re still sweating through the night. Why? Because heavy pajamas, plush bedding, or high-thread-count sheets trap metabolic heat, creating a microclimate that sabotages your body’s core temperature drop—a non-negotiable signal for sleep onset. While your room might seem cool, your skin’s microenvironment could be a sweltering 85°F (29°C), delaying melatonin release by up to 90 minutes (Sleep Medicine Reviews, 2019).
The Science of Thermoregulation:
- Core Temperature Drop: To initiate sleep, your core must cool by 1–2°F (0.5–1°C). This triggers melatonin production and slows metabolic activity.
- Skin as a Radiator: Your hands, feet, and face release heat via vasodilation. Trapping this heat with synthetic fabrics (e.g., polyester) stifles the process.
- Dual-Phase Cooling: Passive (room temperature) + active (bedding breathability) cooling are both required for optimal sleep.
The Proof:
A 2021 Journal of Sleep Research study tested two groups in 65°F rooms:
- Group 1: Wore moisture-wicking bamboo pajamas.
- Group 2: Wore cotton PJs + flannel sheets.
Results: - Group 1 fell asleep 22 minutes faster and had 18% more deep sleep.
- Group 2’s core temps remained 1.3°F higher at bedtime.
The Fix: Engineer Your Sleep Microclimate
Step 1: Ditch Heavy Fabrics for Breathable Layers
- Nude Sleep: Ideal for maximizing heat dissipation. No barriers = faster core cooling.
- Bamboo or Tencel Fabric:
- Bamboo wicks moisture 40% faster than cotton (Textile Research Journal, 2022).
- Tencel (eucalyptus-based) regulates humidity, preventing “night sweats.”
- Avoid:
- High-thread-count sheets (opt for 300–400 thread count percale instead).
- Memory foam mattresses (retain heat; choose latex or hybrid).
Step 2: Optimize Room Temp + Bedding Dynamics
- Thermostat: 65°F (18°C) is the sweet spot for vasodilation without shivering.
- Layer Strategically:
- Use a lightweight down comforter (traps warmth without overheating).
- Add/remove layers as needed (e.g., kick off blankets mid-sleep).
- Cooling Accessories:
- ChiliPad or Eight Sleep Pod: Water-cooled mattress pads regulate bed temp.
- Silk pillowcases: 10x more breathable than cotton.
Pro Tip: Take a warm bath 90 minutes pre-bed. It sounds counterintuitive, but the post-soak cooldown mimics natural thermoregulation, dropping core temp 0.5°F faster (Sleep Medicine, 2020).
Pitfalls to Avoid
- “But I’m Cold!”: If you shiver, add loose layers (e.g., socks). Shivering spikes cortisol.
- Memory Foam Traps Heat: Swap for a copper-infused mattress topper (dissipates 50% more heat).
- Night Sweats: Avoid alcohol—it raises core temp by 1.8°F (Alcoholism: Clinical & Experimental Research, 2022).
Real-Life Impact: From Sauna to Sanctuary
James, 37, Engineer: “I upgraded to bamboo sheets and a ChiliPad. Now, instead of waking up drenched, I sleep like a rock—even in summer. My WHOOP band shows 30% more deep sleep.”
5. Mistake: Drinking “Sleepy Tea” Too Early
Why It’s Wrong: Your Bladder’s Midnight Alarm Clock
You brew a calming cup of chamomile tea at 8 PM, hoping to unwind—but by midnight, you’re stumbling to the bathroom. The problem isn’t the tea itself, but the 3-hour gap between sipping and bedtime, which hijacks your body’s natural nocturnal rhythm. After 10 PM, your kidneys enter “sleep mode,” slowing urine production by 50% to protect your rest (American Journal of Physiology, 2021). Drinking fluids too early forces your bladder to fill before this slowdown, while too late risks dehydration-induced cortisol spikes.
The Science of Fluid Timing:
- Bladder Math: A standard 8-oz beverage increases bladder volume by 200–300 mL. Once it hits 400 mL (about 13.5 oz), your brain gets a “time to go” signal.
- Herbal Diuretics: Chamomile and peppermint contain mild diuretic compounds (apigenin, menthol) that boost urine output by 15% (Journal of Ethnopharmacology, 2020).
- Circadian Mismatch: Chugging tea 3+ hours pre-bed ignores your renal system’s 90-minute processing window—the time it takes liquids to reach your bladder.
The Proof:
A 2022 Sleep Health study tracked 200 adults with nocturia (nighttime urination):
- Group 1: Drank 8 oz herbal tea 3 hours pre-bed.
- Group 2: Drank 8 oz tea 90 minutes pre-bed.
Results: - Group 2 had 58% fewer bathroom trips and 12% more deep sleep.
- Group 1’s melatonin levels dropped 27% lower due to sleep interruptions.
The Fix: Master the 90-Minute Fluid Rule
Step 1: Sip Herbal Tea 90 Minutes Before Bed
- Why: Aligns with your kidneys’ pre-sleep processing window, emptying your bladder before sleep’s “urine lockdown” phase.
- Best Teas:
- Valerian Root: Boosts GABA (calming neurotransmitter) without grogginess.
- Lemon Balm: Blocks cortisol’s alertness signals via rosmarinic acid (Phytotherapy Research, 2021).
- Rooibos: Rich in aspalathin, an anti-inflammatory flavonoid that eases restless legs.
- Avoid:
- Peppermint (diuretic) and green tea (hidden caffeine).
Step 2: Pair with Magnesium-Rich Snacks
- Why: Magnesium aids fluid balance and muscle relaxation, reducing bladder spasms.
- How:
- Add almonds (80 mg Mg per ounce) or pumpkin seeds (150 mg Mg per ounce) to your tea ritual.
- Avoid salty snacks—they counteract hydration balance.
Pro Tip: Use a thermos to keep tea warm without overfilling your cup. Stick to 6–8 oz max to avoid overwhelming your bladder.
Pitfalls to Avoid
- Overhydration: More than 8 oz pre-bed = guaranteed bathroom sprint.
- Sugar-Laden “Sleepy” Blends: Added sugars spike cortisol—opt for pure, loose-leaf teas.
- Late Alcohol: Even one drink disrupts vasopressin (anti-diuretic hormone), doubling urine output.
Real-Life Fix: From Bathroom Marathons to Unbroken Sleep
Emma, 38, Teacher: “I moved my chamomile tea from 8 PM to 9:30 PM and added pumpkin seeds. Now I sleep through the night—my Oura Ring shows 94% sleep consistency!”
6. Mistake: Nightly Melatonin Supplements
Why It’s Wrong: You’re Hijacking Your Body’s Natural Sleep Chemistry
Melatonin supplements are not a harmless sleep aid—they’re a hormonal override that can cripple your pineal gland’s ability to produce melatonin naturally. Chronic use (more than 3 consecutive nights) suppresses endogenous melatonin production by 39% (European Journal of Clinical Pharmacology, 2022), creating dependency and diminishing long-term sleep quality. Worse, most over-the-counter doses (3–10 mg) are 10x higher than your body’s nightly secretion (0.1–0.5 mg), flooding receptors and causing next-day grogginess.
The Science of Melatonin Disruption:
- Pineal Gland Atrophy: Your pineal gland detects exogenous melatonin, reducing its own output via negative feedback loops. Over time, this weakens your circadian rhythm’s natural cues.
- Receptor Desensitization: High doses downregulate MT1/MT2 receptors in the suprachiasmatic nucleus (SCN), blunting melatonin’s sleep-inducing effects.
- Daytime Dysregulation: Excess melatonin lingers in the bloodstream, disrupting cortisol rhythms and causing “sleep hangovers.”
The Proof:
A 2023 Sleep Medicine trial tracked 150 chronic melatonin users:
- Group 1: Continued nightly 5 mg melatonin.
- Group 2: Switched to magnesium glycinate (400 mg).
Results: - Group 2’s sleep efficiency improved by 18%, while Group 1’s worsened by 12% after 8 weeks.
- Group 1’s endogenous melatonin levels dropped to 61% of baseline.
The Fix: Swap Melatonin for Magnesium Glycinate
Step 1: Reserve Melatonin for Acute Needs
- When to Use:
- Jet lag (0.5 mg 1 hour before destination bedtime).
- Shift work (0.3 mg before daytime sleep).
- Avoid: Daily use. Even low-dose (0.3 mg) nightly intake reduces natural production by 22% in 2 weeks.
Step 2: Magnesium Glycinate—The Safer, Smarter Alternative
- Why: Magnesium glycinate boosts GABA (calming neurotransmitter) and regulates NMDA receptors, promoting relaxation without hormonal interference.
- How:
- Dose: 200–400 mg, 1 hour before bed.
- Pair with: Glycine-rich foods (bone broth, collagen) to enhance absorption.
- Study: A 2021 PLOS ONE meta-analysis found magnesium glycinate improved sleep onset by 24% and reduced nighttime awakenings by 31% in insomniacs.
Pro Tip: Add L-theanine (200 mg) to magnesium glycinate for synergistic GABA support.
Pitfalls to Avoid
- Melatonin Overdosing: Stick to 0.3–0.5 mg for short-term use. Avoid gummies with added sugar.
- Cheap Magnesium Forms: Oxide and citrate cause GI distress. Glycinate is gentlest.
- Ignoring Root Causes: Poor sleep hygiene? Fix light exposure and stress first.
Real-Life Impact: Breaking the Melatonin Cycle
Alex, 34, Frequent Flyer: “I popped 5 mg melatonin nightly for ‘better sleep’—until I needed it just to nap. Switching to magnesium glycinate and reserving melatonin for flights fixed my dependency. My Oura Ring now shows 92% sleep consistency.”
7. Mistake: The “Weekend Sleep Binge”
Why It’s Wrong: You’re Fueling Social Jet Lag, Not Recovery
Sleeping in 2+ hours on weekends might feel like self-care, but it’s a biological betrayal. Your circadian rhythm—a 24-hour internal clock governed by light exposure and hormonal cues—thrives on consistency. When you disrupt it with weekend sleep binges, you create social jet lag, a mismatch between your body’s clock and societal schedules. This dissonance spikes cortisol by 32% on Monday mornings (Journal of Clinical Endocrinology & Metabolism, 2023) and impairs glucose metabolism as severely as chronic sleep deprivation (Sleep Medicine, 2022).
The Science of Circadian Sabotage:
- Phase Delay: Sleeping in shifts your body’s clock later, making Sunday night insomnia inevitable. For every hour you sleep past your weekday wake time, melatonin onset delays by 40 minutes the next night.
- Metabolic Chaos: Weekend social jet lag reduces insulin sensitivity by 27%, mimicking pre-diabetic states (PNAS, 2021).
- Sleep Debt Myth: You can’t “bank” sleep. A 2023 Nature study confirmed that weekend recovery sleep fails to restore cognitive deficits from weekday deprivation.
The Fix: Harmonize Your Schedule, Even on Saturdays
Step 1: Wake Within 1 Hour of Weekday Rise Time
- Why: Consistency trains your suprachiasmatic nucleus (SCN) to stabilize melatonin and cortisol rhythms.
- How:
- Use gradual light exposure: Open curtains immediately upon waking, or use a dawn simulator lamp.
- Weekend compromise: If exhausted, wake 45 minutes later max, then nap strategically (see Step 2).
- Study: A 2022 Sleep Health trial found adults who kept weekend wake times within 60 minutes of weekdays reported 41% less Monday fatigue.
Step 2: Nap Like a Pro—20 Minutes Post-Lunch
- Why: A 20-minute “NASA nap” boosts alertness by 54% without entering deep sleep (which causes grogginess).
- How:
- Timing: 1–3 PM, aligned with the natural post-lunch energy dip.
- Environment: Use an eye mask and earplugs in a cool, dark space.
- No snooze button: Set a firm alarm—25+ minutes risks sleep inertia.
- Pro Tip: Sip green tea pre-nap. Its L-theanine enhances relaxation, while caffeine (takes 30 mins to kick in) wakes you gently.
Pitfalls to Avoid
- “Just One More Hour”: Even 90 extra minutes delays circadian phase by 1.3 hours—enough to wreck Sunday night sleep.
- Late-Night Weekends: Staying up past 1 AM on Friday? Still wake at your usual time. Sacrifice a night out for long-term rhythm stability.
- Over-Napping: 20 minutes max. Longer naps reduce nighttime sleep drive by 38% (Journal of Sleep Research, 2023).
Real-Life Impact: From Zombie Mondays to Steady Energy
Mark, 29, Software Developer: “I used to sleep till noon on weekends, then toss all Sunday night. Now I wake by 8 AM daily and nap at 2 PM. My Whoop data shows 98% circadian consistency—and I crushed my last project deadline.”
8. Mistake: Quiet Rooms ≠ Good Sleep
Why It’s Wrong: Silence Amplifies Your Brain’s Nightwatch Mode
Total silence doesn’t soothe your brain—it primes it for hypervigilance. In the absence of ambient noise, your auditory cortex becomes hypersensitive, interpreting minor sounds (a creaking floor, distant traffic) as potential threats. This triggers microarousals, fleeting wake-ups that fragment sleep stages and reduce deep sleep by 23% (Sleep Science, 2020). Evolutionary biology explains why: Silence was rare in ancestral environments, so your brain remains on high alert when it’s too quiet, mistaking stillness for danger.
The Science of Sound Masking:
- Brown Noise Benefits: Unlike high-pitched white noise, brown noise (think rumbling thunder) emphasizes lower frequencies (20–200 Hz), masking disruptive sounds like snoring or street noise. Its steady rumble mimics womb-like vibrations, activating the parasympathetic nervous system.
- LectroFan’s Edge: A 2020 Sleep Science trial found LectroFan machines reduced nighttime wake-ups by 41% in urban dwellers by offering customizable brown noise and fan sounds.
The Fix:
- Download a Brown Noise App (e.g., myNoise or Noisli) and play it at 50–60 decibels (quieter than a conversation).
- Invest in a LectroFan: Use its “brown noise” or “fan” setting to create a consistent auditory blanket.
- Avoid Nature Sounds: Rainforest or ocean tracks have volume spikes (bird calls, waves) that disrupt sleep.
9. Mistake: Stretching Before Bed
Why It’s Wrong: Vigorous Yoga Turns Your Bedroom into a Gym
Dynamic stretches like downward dog or sun salutations spike cortisol by 28% (Journal of Clinical Endocrinology & Metabolism, 2021), delaying melatonin release and keeping your sympathetic nervous system in “action mode.” While yoga is often touted for relaxation, its vigorous forms mimic exercise, raising core temperature and adrenaline for 1–2 hours post-practice.
The Science of Restorative Poses:
- Legs-Up-the-Wall (Viparita Karani): This inversion gently stimulates the parasympathetic nervous system by increasing vagal tone. It also enhances venous return, reducing restless leg syndrome by 37% (International Journal of Yoga, 2022).
- Breathing Over Stretching: The 4-7-8 method (link to your post) lowers heart rate 19% faster than stretching alone (Journal of Alternative Medicine, 2020).
The Fix:
- Legs-Up-the-Wall Pose:
- Lie on your back, legs vertical against a wall, hips 6–12 inches away.
- Hold for 10–15 minutes while practicing diaphragmatic breathing.
- 4-7-8 Breathing:
- Inhale 4 sec → Hold 7 sec → Exhale 8 sec (4 cycles).
- Enhances GABA production, easing muscle tension.
Internal Link:
Avoid:
- Hot Yoga or Power Flows: Raise core temp 2–3°F, delaying sleep onset.
- Deep Backbends: Stimulate adrenal glands, spiking cortisol.
The Science-Backed Sleep Reset Plan
- Morning: 10 mins sunlight + caffeine after 9:30 AM (let cortisol peak naturally).
- Evening: 6 PM blue light blocker apps + 8 PM herbal tea cutoff.
- Night: 65°F room + brown noise + breathwork (link to breathing exercises).
FAQ: Your Sleep Hygiene Questions Answered
Q: Can I read a Kindle before bed?
A: No—e-ink screens emit 40 lux light, delaying melatonin by 1.3 hours (PNAS, 2023). Use physical books or an amber-lit reader.
Q: Does alcohol help sleep?
A: It sedates but blocks REM sleep. Even 1 drink reduces deep sleep by 24% (Sleep, 2021).
Q: How long to fix sleep hygiene?
A: 7–10 days. Consistency > perfection.
Key Takeaways
- Morning light > evening routines for circadian health.
- Over-tracking sleep fuels anxiety—listen to your body.
- Pair fixes with science-backed breathing techniques (link) for faster results.