Rules For Good Sleep

1. good bed
2. good pillow & position
3. use a sleep mask
4. ear plugs
5. large meals earlier small meals later
6. hydrate well early in the day and limit after 6pm
7. alcohol late & rarely
8. no caffeine after 2pm
9. exercise daily but not too late
10. wake up same time each day
11. go to sleep same time each day
12. get sun when you wake up (more important than previously realised)
13. no naps (worst case less than 1 hour and end before 3pm)
14. room should be dark, cool and quiet with airflow
15. warm shower before bed
16. avoid blue light before bed
17. have a wind down routine, sleep rituals
18. get up when failing and try again in a bit
19. no visible clock in room
20. bed is for sleeping