Sleep & Circadian Science

Do not just focus on duration—architecture matters. Limit alcohol and get enough total sleep to allow adequate REM (which occurs more in later hours).

Get bright light (ideally outdoor) within 30-60 minutes of waking. Dim lights in the evening. Consistency matters more than perfection.

You almost certainly need 7-9 hours. If you think you are fine on less, you are probably adapted to impairment, not immune to it.

Sleep hygiene first. If adding supplements, magnesium + theanine + apigenin is a reasonable evidence-based stack. Melatonin mainly for jet lag or shift work.