Expert Interview: Dr. Lisa Chen on Sleep & Recovery
17 Aug 2025
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Practical, science-informed strategies readers can apply tonight.
Key Takeaways
- Protect a consistent wake-up window (±15–30 minutes).
- Avoid caffeine after early afternoon; hydrate first in the morning.
- Create a 20-minute wind-down ritual you can repeat daily.
Q1: What is the #1 habit you recommend for beginners?
Anchor the wake time. Consistency trains the body clock and reduces Monday “jetlag”. Start with a 30-minute window and tighten later.
Q2: Any myth you want to debunk?
“Sleeping in on weekends fixes weekdays.” Irregularity often makes Monday worse. Protect the wake window and add a short midday nap if needed.
Q3: A simple 30-day challenge for our readers?
- Morning light (5–10 minutes) within 60 minutes of waking.
- No screens 60 minutes before bed; low, warm lighting instead.
- Plan three relaxing cues: stretch, warm shower, and reading.
“Tiny daily improvements beat rare perfection.”
Education only; not medical advice. For personal conditions, consult a qualified professional.
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