Better-Sleep Starter (1-week)

A one-week on-ramp that introduces one habit per day: four are practices with their own cited entries (a protected sleep window, a fixed wake time, morning light, and a wind-down routine); the screen curfew, caffeine cutoff and bedroom tune-up are common sleep-hygiene components, and Rahmawati 2019 (systematic review of 7 articles in healthcare workers with poor sleep quality) reports sleep hygiene education alone not effective and education combined with behavioural therapy effective. Intended as general sleep hygiene education, not a treatment protocol; persistent sleep difficulty warrants a conversation with a clinician.

How often: daily for 7 days · planning default, not from the research

When: same sleep and wake time every day · stated by the review summary this routine was written from

SR21.1 (practical parameters): “This is a duration-based topic, and the "dose" is nightly sleep duration.”
SR16.4: “A systematic review of sleep regularity found moderate-certainty links between timing irregularity and depressive/anxiety symptoms, elevated BMI, insulin resistance, and cardiovascular events, and…”
SR16.4: “Later sleep timing and greater variability were associated with adverse health in a 41-article review (92,340 participants), though GRADE certainty ranged very low to moderate (Chaput 2020).”
SR16.1: “[…] evidence consistently shows that appropriately timed bright light phase-shifts and entrains the human clock more effectively than dim indoor light (Duffy 1996; Wright 2005), and that light…”
SR16.1: “Conversely, mistimed and nocturnal light is disruptive: higher light-at-night exposure was associated with a 22% increased prevalence of sleep problems (Xu 2022), and nocturnal light lowered morning…”
SR16.1 (practical parameters): “Timing per the phase-response curve determines direction (morning light advances, evening light delays) (Cyr 2022; Eastman 1995).”

[…] marks our own earlier grade or verdict wording, removed from the quotation.

The timing is part of the practice: a swap should reconsider the time, not just the activity.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Protect a Full 7–9 Hour Sleep Window
Day 1: allow 8-9 h in bed nightly
Schedule the time first; habits fit inside a protected window.
Slot: sleep timing & regularity
Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states no duration for this.
No option on this bench from any review
No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
2
Keep a Consistent Sleep–Wake Schedule
Day 2: fix your wake time within +/-30 min
Choose a wake time you can keep every day, including weekends.
Slot: sleep timing & regularity
Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states no tolerance for this.
No option on this bench from any review
No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
3
Get Bright Light in the Morning
Day 3: 10-30 min daylight within 1-2 h of waking
Pairs with the fixed wake time to anchor the clock.
Slot: sleep timing & regularity
Scaffold: app-designed stepApp-designed prescriptionthe finding states lux, which this step does not carry; the finding states no duration for this.
No option on this bench from any review
No completed Round-2 review has named a practice for sleep timing & regularity that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
4
Step
Day 4: no stimulating screens 30-60 min before bed
Add an evening buffer without changing anything else yet.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states lux, which this step does not carry; the finding states no duration for this.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
5
Step
Day 5: last caffeine ~6-8 h before bed
Often means an early-afternoon cutoff.
Slot: stimulant and alcohol management
Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states lux, which this step does not carry; the finding states no timing for this.
No option on this bench from any review
No completed Round-2 review has named a practice for stimulant and alcohol management that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
6
Use Relaxation or Slow Breathing to Wind Down
Day 6: 30-60 min calming routine before bed
Assemble the previous steps into a repeatable sequence.
Slot: pre-sleep wind-down
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
9 options for this requirement
These are the practices the completed Round-2 reviews name for pre-sleep wind-down. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
4-7-8 breathing
Compared in the review
2 papers put it in this slot · dose in sets × time
Evidence and how-to
Box breathing
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Buteyko
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Extended exhale
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Humming / vocalised exhale
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
Pursed-lip breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Resonance / coherent breathing
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Slow-paced breathing
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Ujjayi
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
7
Step
Day 7: make the bedroom cool (~18-20C), dark, quiet
Environment tune-up to lock in the week's gains.
Slot: sleep environment
Scaffold: app-designed stepApp-designed prescriptionthe finding states hours of sleep, which this step does not carry; the finding states lux, which this step does not carry; the finding states no temperature for this.
No option on this bench from any review
No completed Round-2 review has named a practice for sleep environment that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.

Safety, and where each line comes from

2 reported by the review's sources11 product safeguard (app-authored)

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

[…] marks our own earlier grade or verdict wording, removed from the quotation.

Who should modify or avoid this

Reported by the review's sourcesgeneral adults. students. parents.
SR16.4 · “[…] evidence indicates that WHEN and HOW CONSISTENTLY one sleeps carries health signal beyond total sleep time.”
Product safeguard (app-authored)general adults.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Shift workers may need tailored, rotating anchors.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Follow eye-safety guidance; do not stare at intense light sources.
From this routine’s block record, written by this app.

When to seek supervision or clearance

Product safeguard (app-authored)Loud snoring with witnessed gasping/choking or breathing pauses plus daytime sleepiness (possible obstructive sleep apnea), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Difficulty falling or staying asleep at least 3 nights/week for 3+ months with daytime impairment (possible chronic insomnia disorder), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Excessive daytime sleepiness despite adequate time in bed, or falling asleep involuntarily during activities, refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Persistent inability to sleep/wake at socially desired times despite good habits (possible circadian rhythm sleep-wake disorder), refer to a clinician
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sleep problems accompanied by persistent low mood, hopelessness, or thoughts of self-harm, seek prompt professional support
From this routine’s block record, written by this app.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.

Boundary conditions

Reported by the review's sourcesAbsolute: individuals with medical, psychiatric, and sleep disorders Relative: individuals who cannot abstain from substances like caffeine, nicotine, alcohol, and drugs
SR16.1 · canon row 3738, contraindications field · Phase‐shifting human circadian rhythms: influence of sleep timing, social contact and light exposure. · studied: - Type: Inversion of rest, sedentary activity, and social contact schedule with or without bright light exposure. - Equipment/Methods: Ceiling-mounted cool-white fluorescent lamps for bright light exposure; sound-attenuated room isolated…
Product safeguard (app-authored)This routine is sleep structure for healthy adults, not a treatment for a sleep disorder. Persistent difficulty falling or staying asleep, loud snoring with daytime sleepiness, or sleep problems tied to mood or medication belong with a clinician.
Product safeguard (app-authored)Do not use this routine to cut sleep short or to push through severe daytime sleepiness, and never while driving or operating machinery is impaired by tiredness.

How to do it

Add one habit per day and keep the earlier ones running. By day 7 you are doing all seven together, not just the newest one.
Day 1 is scheduling, not sleeping: block out 8-9 hours in bed so the rest of the week's habits have somewhere to fit.
Day 2's fixed wake time is the anchor, weekends included. A consistent wake time is easier to hold than a consistent bedtime, and the rest of the week hangs off it.
Day 3: get outdoors for the daylight if you can, within an hour or two of waking. Don't stare at bright light sources directly - ordinary outdoor light is what you're after.
Days 4, 5 and 7 are timing and environment tweaks: stimulating screens off 30-60 minutes before bed, last caffeine roughly 6-8 hours before, bedroom cool, dark and quiet.
Day 6 assembles the previous steps into one repeatable wind-down sequence rather than adding anything new.
If you work shifts, the fixed wake time needs tailoring to your rotation rather than applying as written.
This is general sleep hygiene, not treatment. Sleep difficulty that persists most nights, loud snoring with gasping or breathing pauses, or daytime sleepiness despite enough time in bed are all reasons to talk to a clinician rather than repeat the week harder.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

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