Sleep hygiene is not about luxury. It is about creating the conditions where your biology can do what it evolved to do: repair, recover and regenerate.
Consistent timing: Same bed and wake time daily, including weekends. Cool room: 65 to 68°F. Total darkness: Blackout curtains or eye mask. No screens: 60+ minutes before bed. No caffeine after 2pm. No alcohol within 3 hours of bed. Regular exercise: But not within 2 hours of bedtime.
SodaPeak’s Ashwagandha helps by reducing cortisol at bedtime. But the checklist above provides 80% of sleep optimization. Supplements support the remaining 20%.