Sleep Hygiene: 7 Science Backed Steps for Transforming Your Rest

Sleep Hygiene: 7 Science-Backed Steps for Transforming Your Rest is your practical, evidence-based guide to reclaiming deep, restorative sleep in a chaotic, always-on world. Designed for busy professionals who feel the cost of poor sleep on energy, focus, mood, and performance, this book translates cutting-edge sleep science into seven actionable strategies you can implement tonight. Inside, you'll discover: How to optimize your sleep environment for (a) temperature, darkness, sound, and comfort. The power of a consistent sleep schedule and a practical 30-minute wind-down routine. A clear plan to reduce blue light exposure and reset your circadian rhythm. How meals, caffeine, and alcohol influence sleep, with timing tactics that actually work. Daytime habits—sunlight, exercise, naps, and stress-reduction techniques—that synchronize your body clock. Boundaries that separate work from rest, so your bed becomes a true sanctuary for sleep. Real-world case study: how a time-strapped professional transformed her nights within two weeks. Backed by scientific insights and rooted in real-world application, this guide debunks common myths, explains the science behind circadian rhythms, and provides concrete steps, checklists, and tips you can apply immediately. If you're tired of mornings wasted on grogginess and days spent chasing energy, this book offers a proven path to better sleep, sharper focus, and brighter days.