A study found that people performed better on mental tasks when they were told they had slept well, even if they actually hadn't, highlighting the power of mindset.

Recent research has found that waking up at the same time every day is a better predictor for some health outcomes than how long you sleep.

Skipping breakfast for intermittent fasting can be bad for sleep quality because we are more insulin sensitive in the morning, making it the ideal time to consume most of our calories.

Even short bursts of exercise throughout the day, called 'exercise snacks' like push-ups during a break, can add up and make a massive difference to your sleep quality.

Eating a large, late dinner can negatively impact sleep quality, which you can observe yourself by tracking how it elevates your heart rate overnight with a smartwatch.

For optimal sleep comfort and hygiene, pillows should be replaced every two years and mattresses should be changed about every nine years.

For melatonin to be effective and safe, take a low dose like 300 micrograms one to two hours before bed, as higher doses offer no extra benefit and have unknown long-term consequences.

You can improve your sleep by changing your self-fulfilling prophecy from being a 'bad sleeper' to an 'I'm a good sleeper' identity, a core principle of Cognitive Behavioral Therapy for Insomnia (CBT-I).