The shortest shortcut

• Aim for regularity and usually 7-9 hours of sleep.
• In the evening: darker and warmer light, fewer screens.
• Bedroom: rather cool, airy, no "dry sauna" and no tropical feel.
• Bed: mattress adjusted to the sleeping position + appropriate duvet and pillowcases.
• Noise and light: minimize - blackout curtains, mask, earplugs if necessary.

1) Sleep quantity and regularity - a foundation without compromise

Start with something boring but brutally effective: regular hours. Your body likes predictability. If you go to bed at 11:30 PM today, 2:00 AM tomorrow, and then "kick back" on the weekend, your bedroom could be a spa, and you'll still be spinning like a chicken on a spit.

For most adults, a reasonable range is 7-9 hours. Sleeping less than 7 hours for extended periods typically leads to problems with energy, concentration, and recovery. However, hours alone aren't enough; what matters is the quality and continuity of sleep.

Pro tip: If you want to "fix" your sleep, start with waking up. Set a consistent wake-up time for 7 days, and falling asleep will begin to stabilize naturally after a few days.

2) Light - the controller of your circadian rhythm

Light signals the brain: "day" or "night." Bright lighting and screens in the evening can make it difficult to wind down, as light (especially with a high blue light content) can inhibit melatonin secretion and shift the circadian rhythm.

How to set it up without philosophy

• In the morning: as much bright light as possible - preferably daylight (window, walk, balcony).
• In the evening: dim the lights and choose a warmer color (more yellow than white).
• 1-2 hours before bed: Limit scrolling on your phone. If you must, turn on night mode and lower the brightness.
• Bedroom: As dark as possible. If that's not possible, an eye mask can do the trick.

3) Temperature and Humidity - Quick Wins

Most people sleep better in a cooler room. This is physiological: body temperature naturally drops as you transition into sleep. If the bedroom is too warm, you're more likely to wake up and fall into a "light" sleep.

The second element is humidity. Too dry, and it causes a scratchy throat and dry mucous membranes. Too humid, and the air becomes heavy, risking mold and feeling stuffy. In practice, it's worth aiming for a moderate range and having an inexpensive hygrometer.

What to do today

1. Lower the temperature at night by 1-2 degrees and check the difference over 3 nights.
2. Air your bedroom for 5-10 minutes before going to bed (even in winter).
3. If you wake up with a dry throat, check your humidity and consider a humidifier.

4) Air and ventilation - an underestimated gamechanger

Heavy air in the bedroom is a common sleep saboteur. Airing it out before bed is simple, but it makes a difference: falling asleep easier, sleeping more peacefully, and mornings less foggy.

• Air briefly but intensively (5-10 minutes), instead of leaving the window open for many hours if this reduces comfort.
• If you have allergies, consider an air purifier and washing your pillowcases more often.
• Keep your bed area tidy: dust and textiles collect allergens.

5) Mattress - support, not just "softness"

A mattress has one job: to keep your spine as neutral as possible and distribute pressure. Too soft, and you sink into it. Too firm, and it presses on your shoulders and hips. There's no universally "best" model; there are only better options for your sleeping position and weight.

Quick selection in practice

• You sleep on your side: medium firmness + good flexibility in the shoulder and hip usually works better.
• You sleep on your back: a medium or medium-firm base is usually more stable.
• You sleep on your stomach: a firmer mattress often helps to avoid arching your lower back.

And if you don't want to replace the entire bed at once, a topper can really improve comfort, especially if the mattress is still quite OK but lacks comfort.

6) Bedding, duvet, pillow - micro details, macro effect

People often invest in a mattress, only to ruin it with a random pillow and an overheating duvet. The key is thermoregulation and neck comfort.

What usually works

• Pillow: Adjust the height to your sleeping position (usually higher on your side than on your back).
• Duvet: if you often feel too warm, choose a lighter or more "breathable" one.
• Bedding: If you have a problem with overheating, test materials that wick away moisture better.
• Protection: Mattress protector and protective covers help with hygiene and allergies.

7) Noise, stress and "reset" before sleep

Perfect sleep doesn't start in bed, but 30-60 minutes beforehand. The best thing you can do is create a short, calming routine: shower, book, stretching, soft music, and a note saying "what I'm doing tomorrow" (to keep your brain from grinding).

• If noise wakes you up, earplugs are a simple solution that often produces immediate results.
• If your mind won't let go, write down 3-5 points: "what's holding me back" and "what will I do with it tomorrow".
• Avoid heavy meals and intense training right before bed.

Checklist: "sleep system" in 15 minutes

1. Air the bedroom for 5-10 minutes.
2. Dim the lights and switch to a warmer color.
3. Put your phone away or set it to night mode and minimum brightness.
4. Set it cooler than in the living room.
5. Prepare the bed: appropriate duvet and pillow for your sleeping position.
6. Make sure it is dark and quiet: curtains, mask, earplugs if necessary.
7. Fixed wake-up time tomorrow - even if today was worse.