• Make sure your actual sleep duration is a multiple of 1.5 hours, ideally 7.5 hours;
  • Since falling asleep takes some time, it’s best to block off 8 hours for sleep on your calendar;
  • Go to bed at 9:30 p.m. and wake up at 5:30 a.m.; personal energy in the early morning is far better than late at night;
  • Keep your sleep schedule consistent and avoid changing it too often;
  • Meditate for 15 minutes after waking up to improve focus and reduce the chance of your mind “holding meetings” before sleep;
  • After meditating, go for a 30-minute jog or walk outdoors to ensure sufficient daily sunlight exposure;
  • Avoid coffee or other caffeinated drinks after noon, otherwise you may wake up frequently;
  • Write all work todos down on paper or in digital notes; the brain is a CPU, not memory—it processes information rather than stores it;
  • Eat a light dinner, avoid greasy or spicy food, skip late-night snacks, and don’t drink large amounts of water at night;
  • Turn on night mode on screens after 6 p.m. to reduce blue light;
  • Avoid intense thinking or work within 2 hours before bed, otherwise your brain will automatically start “holding meetings” once you lie down;
  • Turn off the main indoor lights 2 hours before bed, leaving only a warm desk lamp on, and keep the room as dark as possible;
  • Don’t use a computer within 1 hour before bed (mainly because avoiding the phone completely is hard; otherwise it would be best not to look at your phone either);
  • Keep your phone somewhere out of reach from the bed; ideally, don’t keep it in the bedroom at all;
  • In the half hour before sleep, you can lie in bed and read for 30 minutes; a paper book is best, and only use an iPad mini if you don’t have a physical book;
  • You can play some lofi sleep jazz before bed;
  • Keep the room temperature around 22°C; if using air conditioning, don’t let the airflow blow directly on you;
  • Ideally, there should be no light sources in the room, such as power indicator lights, to ensure complete darkness; if that’s not possible, wear an eye mask;
  • Wear earplugs before sleep; it’s okay if they fall out during the night—at least before they do, you can enjoy complete quiet and fall asleep faster.