Vanessa Hill shares 3 rules for better sleep

Sleep quality depends on consistency, strategic technology use, and self-compassion rather than rigid adherence to specific duration metrics. Vanessa Hill, a behavioral scientist and creator of *Brain Craft*, emphasizes that maintaining a regular sleep-wake schedule prevents "social jet lag," a phenomenon where inconsistent timing mimics the physiological effects of traveling across time zones. While many demonize technology, passive media consumption—such as listening to audiobooks or watching familiar shows—can effectively facilitate wind-down time, provided it avoids the melatonin-suppressing impact of bright overhead lighting. Ultimately, achieving restorative rest requires moving away from perfectionistic expectations and adopting a self-compassionate approach, treating sleep as a skill that necessitates incremental habit changes rather than an immediate, total lifestyle overhaul.