The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
try to go to bed at the same time and wake up at the same time every day give yourself about 8 hours to be in bed make the room as dark as possible as cold as possible and detach yourself from anything stimulating especially kind of upsetting which is you know work social media that kind of stuff for two hours before bed and if we haven't hit the 15th floor yet I would say try to not eat or drink any alcohol for 3 hours before bed
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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I would say uh try to go to bed at the same time and wake up at the same time every day give yourself about eight hours to be in bed make the room as dark as possible as cold as possible and detach yourself from anything stimulating especially kind of upsetting which is you know work social media that kind of stuff for two hours before bed and if we haven't hit the 15th floor yet I would say try to not eat or drink any alcohol for 3 hours before bed those would be like the no risk no regret moves to try to fix your sleep and that's a lot by the way like I I'm not suggesting that would be easy to do for someone who's doing none of them um but if a person if you gave me a hundred people who were complaining of poor sleep Andor objectively had measurements of poor sleep and all 80 of them did that pardon me all a hundred of them did that I think 80 of them would get better
try to go to bed at the same time and wake up at the same time every day give yourself about eight hours to be in bed make the room as dark as possible as cold as possible and detach yourself from anything stimulating especially kind of upsetting which is you know work social media that kind of stuff for two hours before bed
Another thing that makes a huge difference in sleep quality is timing of food. Um, so the longer you can have between when you have dinner and when you go to bed, the better. Um, Another thing is alcohol. So, some of you probably drink alcohol, and the less alcohol you have in your system when you sleep, the better you're going to sleep. Having a super dark room, having a super cold room is going to make a big difference. And perhaps the biggest thing to to um sort of uh make make a point about here is consistency of timing, especially on the wake up.