¶ Sleep Starter Kit (1 week)

Minimum effective dose

1. Pick a wake time and keep it within ±30–60 minutes, 7 days/week.
2. Get outdoor light after waking.
3. Run a short evening shutdown (dim, cool, quiet, consistent).

¶ Quick wins

• Choose a wake time you can keep on weekdays and weekends.
• Caffeine cut‑off: if sleep is fragile, stop by early afternoon.
• Bedroom rule: cool, dark, quiet (or mask/earplugs/white noise).
• If you lie awake >20–30 minutes, get up briefly and return when sleepy (stimulus control).

¶ Core routines

¶ Morning (anchor)

• Outdoor light within ~1 hour of waking (10+ minutes; longer if it’s cloudy).
• Eat your first calories in a consistent window (optional, but helps rhythm).

¶ Day

• Move: a short walk is enough to increase sleep pressure.
• Get daylight exposure (even brief outdoor breaks help).

¶ Evening (shutdown)

• Dim lights 1–2 hours before bed; reduce bright/blue light.
• Avoid heavy meals close to bedtime if you notice reflux or awakenings.
• Put the phone to charge outside the bedroom if scrolling is a failure mode.

¶ 7‑day plan (simple)

¶ What to track (minimal)

• Wake time (daily)
• Time in bed (daily)
• Daytime sleepiness (1–10)

¶ Troubleshooting (when it’s not working)

• Poor sleep troubleshooting
• Deep dive: Sleep

Adults generally need at least ~7 hours of sleep for optimal health (individual variability exists).^[1]