There is no good human evidence to support the popular idea of waiting 90 minutes after waking to drink coffee, so it's fine to have it immediately.

Your sleep optimization should begin the moment you wake up by maintaining a consistent wake-up time and getting morning sunlight.

Eating most of your calories in the morning instead of the evening improves insulin sensitivity and allows your body to focus on recovery, not digestion, during sleep.

Even if you've had a poor night's sleep, you should stick to your planned daytime activities like exercise to reinforce your sleep-wake cycle and avoid reinforcing insomnia.

Any amount of alcohol significantly disrupts your sleep, and while it may help you fall asleep, the sleep will not be anywhere near as refreshing.

Taking a hot bath or shower before bed helps you fall asleep because the subsequent drop in your body's core temperature signals that it's time for sleep.

You should replace your pillows approximately every two years because they accumulate dust mites, while a mattress has a lifespan of about nine to ten years.

If you use a melatonin supplement, a low dose of no more than 300 micrograms taken one to two hours before bed is recommended.