Chef Caleb delivers a no-fluff rundown of the most effective sleep hygiene practices backed by science and real results. Key hacks include cutting caffeine 8–10 hours before bed (its half-life quietly ruins deep sleep even if you fall asleep), keeping your bedroom cool (60–67°F / 16–19°C) so your body can drop core temperature, getting bright morning sunlight within the first hour of waking to lock in your circadian rhythm, taking a hot shower 60–90 minutes before bed to accelerate cooling, treating your bed as sleep-only (no work, scrolling, or TV), skipping late-night alcohol, maintaining the same wake time every day (even weekends), mouth-taping for nasal breathing, achieving total darkness, following the 20-minute rule if you can’t sleep, and eating dinner earlier. The video emphasizes that small, consistent changes compound into dramatically better sleep quality without needing gadgets or supplements.
