14 Sleep Hacks You Haven’t Tried

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• There Are Three Lenses Through Which to Weigh Any Decision

• 45 Tips — That You Haven’t Heard a Million Times Before — to Improve Your Sleep

• The Question That May Change Your Life

There Are Three Lenses Through Which to Weigh Any Decision
Dr. Clara Pretus & Dr. Jay Van Bavel

Lights, Camera, ...
Every decision you make—whether it’s choosing coffee, speaking up, or helping a friend—can be viewed through one of three lenses: moral (what’s right), pragmatic (what’s useful), or hedonic (what feels good). Neuroscience shows that while these modes tap into a shared network of brain regions tied to emotion and memory, each also lights up distinct areas depending on the focus. Moral judgments, for example, stir stronger emotions and social awareness, often overriding practical or pleasurable concerns. So, the way you frame a decision—consciously or not—can radically shape what feels “right” in the moment.

Action!

• Before making a decision, pause and ask yourself: Am I evaluating this morally, pragmatically, or hedonically—and is that the most helpful lens for this moment? Then, try reframing the choice through a different lens to gain clarity or balance—especially if you're feeling stuck, conflicted, or overly emotional.

45 Tips — That You Haven’t Heard a Million Times Before — to Improve Your Sleep
Brett & Kate McKay

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Tired of the same old sleep advice? Sure, sticking to a consistent schedule and a cool, dark room helps—but what if you’ve already nailed the basics? This list of fresh, research-backed tips goes beyond the usual to help you fall asleep faster, sleep deeper, and wake up refreshed.

Action!

1. Take Time During the Day to Process Emotions and Thoughts — Avoid mental overload at bedtime by taking brief breaks during the day to reflect, journal, or daydream.

2. Work Near Natural Light — Sit by a window or step outside during breaks to get daylight exposure, which helps regulate your body clock and improve sleep.

3. Challenge Your Brain Daily — Read complex material, solve puzzles, learn something new, or explore unfamiliar places to build mental “sleep pressure” and improve sleep depth.

4. Stay Ahead of Your To-Do List — Complete tasks and write down upcoming ones to offload mental clutter and fall asleep faster.

5. Take a Walk at Sundown — Use an evening stroll in fading daylight to signal your body it’s time to wind down and support your circadian rhythm.

6. Avoid Spicy and High-Fat Foods at Night — Eat spicy or saturated fat-heavy meals earlier in the day to prevent disrupted sleep from increased body temperature.

7. Wash Your Sheets Weekly — Sleep better through psychological comfort and by keeping your bedding clean and free from irritants like dust and sweat.

8. Use an Air Purifier — People in polluted areas are 60% more likely to sleep poorly — a HEPA filter can reduce indoor pollutants that disrupt sleep.

9. Keep Clocks Out of Sight — Checking the clock can delay falling back asleep by up to 20 minutes; keep clocks out of sight and phones out of the bedroom.

10. Sip Fluids Slowly Late in the Day — Cut off liquids about 10 hours after waking and sip, don’t chug, to minimize nighttime bathroom trips.

11. Soak Your Hands in Warm Water Before Bed — A 5-minute hand soak can mimic the sleep-inducing benefits of a warm bath by helping cool your core body temperature.

12. Read a Physical Book Before Sleep — Six minutes of reading lowers stress by 68% and helps you unwind — physical books avoid the stimulating light and distractions of screens.

13. Wear Socks to Bed — Warm your feet to promote core temperature drop and help you fall asleep faster and stay asleep longer.

14. Keep Eyes Partially Closed on Nighttime Bathroom Trips — Bright light suppresses melatonin; use a dim nightlight and squint or keep eyes mostly shut during bathroom trips to stay sleepy.

The Question That May Change Your Life
Sahil Bloom

Lights, Camera, ...
What if the only thing standing between you and the life you want is the courage to ask? At 12, Steve Jobs cold-called a tech giant for spare parts—and got a summer job that helped spark Apple. His secret? He simply asked. Most people never do, paralyzed by the fear of hearing “no.” But rejection doesn’t set us back—inaction does. So, ask yourself: What would I ask for if I wasn’t afraid of hearing no? Then ask for it. Because closed mouths don’t get fed, and the life you dream of starts with a question.

Action!

• Identify one thing you truly want—an opportunity, connection, or resource—and ask for it today, even if you're afraid of hearing “no.”

TOOL TIP

SunSeekr: Find cafés, pubs and restaurants currently basking in sunlight – using real-time shadow simulation, terrain data, and open maps.

FUN FACT

Sound can be minus decibels. The quietest place on Earth is Microsoft’s anechoic chamber in Redmond, WA, USA, at -20.6 decibels. These anechoic chambers are built out of heavy concrete and brick and are mounted on springs to stop vibrations from getting in through the floor.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.