Build Better Sleep Without Overhauling Your Life

Sleep advice often assumes no constraints. The standard list: consistent schedule, no screens, cool room, no caffeine after noon. Most people trying to improve sleep have heard all of it. This goes further: the changes with the strongest evidence base at the specific constraint level you are working with, and the factor most sleep advice ignores that tends to matter for the particular situation.

My sleep is poor and I know the standard advice: no screens, consistent schedule, dark room. I already do most of it and it is not enough, or I know I will not sustain the more extreme recommendations. Help me find the changes that are most likely to make a real difference given realistic constraints: [describe situation, such as young children, shift work, busy evenings, or persistent racing thoughts at night]. Focus on the two or three changes with the highest evidence base at my specific constraint level and the one factor most sleep advice ignores for my situation.