It’s not just about how long you sleep—it’s also about how well you sleep. In this lesson, we’ll outline the behaviors and environmental factors that create the conditions for true rest. You’ll learn why light exposure, temperature regulation, routine, and mental winding-down rituals matter more than most people realize.

We’ll also walk through the most common enemies of good sleep—like caffeine timing, blue light, inconsistent schedules, and using the bed for everything but sleep. And we’ll reinforce the idea that sleep isn’t just something you fall into; it’s something you prepare for. You’ll leave this lesson with a blueprint for protecting your rest like a ritual—because your future self depends on it.

Key Lesson Concepts

• Good sleep requires intention, not just time—your environment and habits matter.
• A consistent wind-down routine helps signal your brain it’s safe to rest.
• Treat sleep like a sacred space—make your schedule protect it, not violate it.