April 25, 2026·5 min read
How to build habits for better sleep
The best sleep upgrades are behavioural, not chemical. Here are the daily habits that reliably improve how you sleep.
The single biggest lever for better sleep is a consistent wake time. After that: morning light, an earlier caffeine cut-off, and a wind-down that starts before you're exhausted.
The sleep-habit stack
- Same wake time every day, weekends included (within 30 min).
- Morning sunlight within 60 minutes of waking.
- No caffeine after 2pm.
- Phone out of the bedroom.
- A 20-minute wind-down: dim lights, no screens.
Why wake time matters more than bed time
Your circadian rhythm is anchored by when you get bright light, not when you get into bed. A consistent morning is what makes evening sleepiness reliable.
Turn ideas into a routine you actually keep.
Habit of the Day tracks consistency, not streaks — no guilt, no broken-streak spirals.