Sleep System

Day 1Week 1 · Reset your rhythm

• Wake up at your anchor timeSame time every day, weekends included. This single habit resets your body clock faster than anything else.
• Last caffeine before 1 p.m.Caffeine stays in your body for 6+ hours. Switch to herbal tea or water after lunch.
• Phone out of the bedroomCharge it in another room. Use a cheap alarm clock if needed.

Day 8Week 2 · Build the wind-down

• 10 minutes of morning daylightGo outside within an hour of waking. Daylight sets tonight’s melatonin timer.
• Last caffeine before 1 p.m.Caffeine stays in your body for 6+ hours. Switch to herbal tea or water after lunch.
• The 20-minute ruleAwake for 20+ minutes? Get up, read something dull in dim light, return when sleepy.

Day 15Week 3 · Deepen your sleep

• Fill in your sleep diaryBedtime, wake time, how rested you feel. Two minutes, every morning.
• Nap smart, or not at allIf you nap, keep it under 20 minutes and before 3 p.m.
• The 20-minute ruleAwake for 20+ minutes? Get up, read something dull in dim light, return when sleepy.

Day 22Week 4 · Lock it in

• Protect your weekend rhythmKeep weekend wake-up within an hour of weekdays to avoid social jet lag.
• Move during the day20 minutes of walking or exercise, ideally before 6 p.m., deepens sleep.
• The 20-minute ruleAwake for 20+ minutes? Get up, read something dull in dim light, return when sleepy.