1) Anchor your wake time
Pick a wake time you can hold most days. When wake time is steady, bedtime naturally gets easier to predict.
- Expose your eyes to outdoor light early.
- Keep naps short and earlier in the day.
- Use a gentle alarm tone to reduce stress spikes.
2) Set the room up for “easy sleep”
Sleep improves when the environment is quiet, dark, and a little cooler than daytime comfort.
- Cool the room slightly before bed.
- Use dim, warm lighting for the last hour.
- Silence notifications; keep the phone off the bed.
3) A 10-minute wind-down you can repeat
Consistency beats complexity. Choose one short routine that feels easy on busy nights.
- Warm shower or face wash.
- Stretch calves/hips for 2 minutes.
- Slow breathing (4 seconds in, 6 seconds out).
Wellness cue
When you can’t sleep, aim for rest—dim light, calm breathing, and no “clock watching.”
"Sleep is a rhythm problem more often than a willpower problem."