Optimizing sleep hygiene, including a very dark and cold room, and maintaining consistent wake-up times are crucial for regulating sleep.

“regularity going to bed at the same time waking up at the same time getting lots of darkness at night because we are a dark deprived society and i actually think i've done a bad job of describing to the public the importance of the opposite which is making sure you get daylight during the first half of the day”

“these include things like keeping the room temperature cold in the mid60s, even if you need to wear socks, keeping the room as dark as possible, and using an eye mask if that's necessary. Um, it means not drinking too much fluid um after dinner to reduce the probability that you need to get up and pee at night.”

“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.”

“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.”

“Maintaining a dark, cold room in the 60s, appropriate timing for your chronotype, avoiding light at night/getting bright light early.”