We're told to 'get eight hours, go to bed early, avoid screens'. The reality is finer: chronotype, caffeine half-life, paradoxical melatonin, alcohol as false friend, 3-4am awakenings. Ten questions, a few traps, little moralising. Level 1: the mandatory eight hours and other inherited rules. Level 2: the durations that actually matter — caffeine's six-hour half-life, the 45-minute shift of a late chronotype, alcohol's rebound in the second half of the night. Level 3: 3-4 am awakenings, paradoxical melatonin, and morning light being more decisive than evening blue light. Sources: AASM, Cochrane. See our terms and conditions. The information shared here does not replace advice from a qualified health professional.