1) Light
Dark room 30 min before. Phone out, warm dim light.
2) Noise
White noise/podcast low volume. Hate buds? Try Rest: 45g, ultra-thin, washable, 10h.
3) Temp
18-19°C, warm shower 60 min before.
4) Schedule
Same ±30 min. Awake 20 min → get up, dim light.
5) Caffeine/alcohol
Coffee till 14:00, no alcohol 4h before.
6) Nap
≤20 min before 15:00.
7) Tools
- Rest headband.
- Eye mask.