Kill

• Blue light before bed (yeah, that project can wait)

• Caffeine after 2pm - even your fancy cold brew

• Heavy food when the sun's down

• Those "just one episode" Netflix traps

• Ambient city noise (get some earplugs that don't suck)

• That "quick nap" at 6pm

• Checking time when you can't sleep (you're just torturing yourself)

• Scrolling in bed (we all do it, we all need to stop)

• Late workouts that fire up your system

• Studio sessions right before bed

• Using your bed as a second desk

• That "nightcap" that never helps

• Your phone's constant notifications

• The heat that makes your room feel like a render farm

Implement

• Create a shutdown sequence for your day

• Make your room into a sleep chamber (dark, quiet, cool)

• Find your perfect sleep soundtrack (ambient works, not your hype playlist)

• Develop a ritual (like analog reading or sketching)

• Keep consistent sleep hours (yes, even on weekends)

• If you can't sleep, bounce - do something chill in another room

• Get blackout curtains (urban lights are not your friend)

• Keep your gear in another room (no temptations)

• Actually wind down before bed (stop pretending you can go from work to sleep)

• Use your bed for sleep and sex only (no midnight design sessions)

• Step down your brightness as the day ends

• Let your mind empty before you hit the pillow

• Create a buffer between work and sleep

• Keep your room cool like a server room