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

A “definitive” Healthy Voyager sleep guide weaves together a few core pillars:

• 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.

Would you like a simple night-by-night plan to put this into practice?