Better-Sleep Starter (1-week)

A one-week on-ramp that introduces one foundational habit per day: adequate sleep opportunity, a fixed wake time, morning light, an evening screen curfew, earlier caffeine, a wind-down, and a bedroom tune-up. Intended as general sleep hygiene education, not a treatment protocol; persistent sleep difficulty warrants a conversation with a clinician.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

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.
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.
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.
4
Set an Evening Screen Curfew
Day 4: no stimulating screens 30-60 min before bed
Add an evening buffer without changing anything else yet.
5
Time Your Last Caffeine Earlier
Day 5: last caffeine ~6-8 h before bed
Often means an early-afternoon cutoff.
6
Build a Pre-Sleep Wind-Down Routine
Day 6: 30-60 min calming routine before bed
Assemble the previous steps into a repeatable sequence.
7
Make the Bedroom Cool, Dark, and Quiet
Day 7: make the bedroom cool (~18-20C), dark, quiet
Environment tune-up to lock in the week's gains.

Find this in my week builder

Opens the builder on Sleep, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.