Sleep

Sleep may be the most neglected of the three fundamentals: sleep, nutrition, and exercise. Insufficient sleep is linked with an increased risk of cardiovascular disease, diabetes, and obesity (https://doi.org/10.3390/healthcare7010001). In addition, it is associated with increased inflammation, oxidative stress, and low antioxidant levels (https://doi.org/10.1155/2015/824589). High-quality sleep has emerged as a strong protective factor against cognitive decline and the development of dementia (https://doi.org/10.1097/YCO.0000000000000106). 

A single night of sleep deprivation will spike cortisol levels the next day (https://doi.org/10.1093/sleep/20.10.865) and will reduce the activity of natural killer cells (immune cells that detect and eliminate cancerous cells) (https://doi.org/10.1097/00006842-199411000-00004).

Screens and Lights
Laptop screen to 2700K @ 20:00
Laptop screen to 1200K @ 21:45
Phone screen to night shift @ Sunset
Phone screen red tint @ 21:45
Room lights dim @ 21:45
Curtains open to allow sunlight in @ morning

Bedtime/Waketime
15 minute wind-down
In bed by 23:00
Natural wakeup before 8:00

Temperature
Windows open
Fan on and facing bed

Noise
Podcast /Audiobook as I fall asleep