Quality sleep underpins cognitive performance, emotional regulation, and physical recovery. Sleep hygiene focuses on habits that support consistent rest rather than chasing perfect routines.

Environment Design
Dark rooms, cool temperatures, and quiet spaces improve sleep efficiency. Small changes to light exposure can shift circadian timing.

Behavioral Anchors
Consistent bedtimes and wind-down rituals reduce arousal before sleep. Limiting late caffeine protects sleep onset.

Recovery Loops
Tracking sleep quality guides small adjustments over time.