6 habits for deeper sleep — 60-Second Protocol

The protocol

Fixed wake time	Same time daily anchors your body clock — even on weekends.
Cool, dark room	Around 18 °C and blackout signal the body it is night.
Morning daylight	10 minutes of light early sets melatonin timing.
Caffeine cut-off	Its long half-life keeps you wired into the evening.
Screens off early	Wind down 30–60 minutes before bed.
Same wind-down	A repeated routine cues your brain to sleep.

Full transcript

Small evening cues help you fall — and stay — asleep. The same wake time daily anchors your body clock, even on weekends. Around eighteen degrees and blackout signal the body that it is night. Ten minutes of light early sets melatonin timing. Caffeine's long half-life keeps you wired into the evening. Wind down thirty to sixty minutes before bed, and a repeated routine cues your brain to sleep. This is general sleep hygiene, not a treatment for sleep disorders. agegen.ai. Generate your prime age! ~~ Mr. Age

Sources

• https://www.nia.nih.gov/health/sleep/good-nights-sleep
• https://www.sleepfoundation.org/sleep-hygiene

Educational content, not medical advice. Talk to a licensed clinician before changing how you treat a health condition.