Your body needs to cool down to fall asleep. A cold shower 60–90 minutes before bed drops your core temperature and triggers melatonin release faster than any supplement.

Blue light is the obvious problem but it's not even the main one. It's the dopamine loops — the scroll, the notification, the "one more episode." Your brain is still running at 300mph when you try to shut it off.

Sleeping in on weekends feels like a reward but it's actually resetting your circadian rhythm back to zero every Monday. Consistency beats duration every single time.

Sleep and sex. That's it. The TV goes. The desk goes. Your phone charges in the hallway. Your brain needs to associate this room with exactly two activities.