Dr. Meeta Singh, a board-certified psychiatrist and sleep medicine specialist based in Michigan, offers a concierge approach focused on optimizing sleep as a cornerstone of longevity and performance.

1. Sync Up Your Body Clock
Your internal clock runs early now – embrace it! Get morning sunshine within an hour of waking to reset your rhythm. If you need help, low-dose time-released melatonin (0.3-1mg) beats the regular stuff hands down.

2. Outsmart Your Lighting
Light is your sleep’s worst enemy after sunset. Switch to amber lighting in the evening, wear those dorky blue-blocking glasses (they actually work!), and remember: checking your bright phone at 3am is sleep suicide.

3. Think Twice About Those Pills
Sleep meds aren’t a long-term solution. If you must, newer DORA medications cause less morning zombie-brain than traditional sleeping pills. Better yet, try CBT-I therapy – it beats pills without the side effects.

4. Move Smart for Better Sleep
Time your workouts strategically: moderate exercise 5-6 hours before bed is your sweet spot. Morning strength training + evening stretching = sleep magic. Just no CrossFit right before bedtime!

5. Cool Down to Sleep Deep
Your pre-bed routine matters more now: 10 minutes of deep breathing beats counting sheep, keep your bedroom cool (65-67°F), and try the grandma-approved warm foot soak trick – it’s scientifically proven to work!