What is the definitive guide to improving sleep according to Carolyn Scott?

Daylight and movement: Get natural sunlight and regular exercise to sync your circadian rhythm and build healthy fatigue.

Sleep sanctuary: Supportive mattress and pillow, dark cool room, no screens for about an hour before bed, keep the bedroom for sleep and intimacy only.

Evening routine: Gentle stretches, warm bath or shower, chamomile tea, relaxation or mindful meditation to lower cortisol and quiet the mind.

Lifestyle and nutrition: Limit caffeine and alcohol (especially later in the day), keep consistent sleep/wake times, emphasize magnesium- and B-rich foods, and consider gentle detox habits so your body can repair at night.