Ten sleep habits.

1. Fixed wake time, every day
2. Morning light within 60 min
3. No caffeine after 2 PM
4. Cool bedroom (65-68°F)
5. Dark room (blackout curtains if needed)
6. No screens 60 min pre-bed
7. Consistent wind-down routine
8. No eating 2-3 hours pre-bed
9. Alcohol finished 3+ hours pre-bed if drinking
10. Same bedtime window (within 30 min)