Step 1: Lock the wake time
Pick a wake time you can keep 7 days a week. Bedtime follows automatically.
Step 2: Build a 45-minute wind-down
Dim lights, lower the thermostat, switch to non-screen activities.
Step 3: Repeat the same cues
Brushing teeth, herbal tea, reading — the order matters less than the repetition.
Step 4: Protect the first 90 minutes
This is when most deep sleep happens. Keep the room dark, quiet and cool.
Step 5: Track for 14 days
A simple journal reveals what is and isn't working faster than memory alone.