Quality sleep supports memory, hormones, recovery, and mood. Most people improve sleep not with one hack but with a set of small, repeatable behaviors.
Protect your evening light
Dim screens and bright overhead lighting one to two hours before bed.
Keep timing steady
Wake and sleep at roughly the same time most days to stabilize circadian rhythm.
Build a wind-down ritual
Reading, stretching, journaling, or calm music can signal safety and rest to the body.