1. final food 4 hr before bed
2. screens off 60 min before bed
3. avoid blue light 2hr before bed, use red/amber
4. book in hand 10 min before sleep
5. go to bed same time every night
6. light in eyes when waking (sun or 10k lux device)
7. walk for 10 min immediately following eating
8. daily exercise (even if for 20 min)
9. eat good stuff, ditch the junk
10. foster friends, family, and love
Thanks to Bryan Johnson for this!