Digital Sunset Rule
Cutting all screens at least 1 hour before bed — phones, tablets, laptops, TV. Blue light from screens suppresses melatonin...
60-90 minutes (replaces existing screen time, not additional)
Sleep Temperature Optimization (65°F Protocol)
Keeping your bedroom at 65°F (18.3°C) for optimal sleep. Your core body temperature must drop 2-3°F to initiate sleep, and a cool...
Zero — a one-time setup