Personalized · Timed · Science-Backed
Select 3-6 activities for your routine:
| Rule | Why |
|---|---|
| Same bedtime every night (±30 min) | Trains circadian rhythm |
| Cool, dark, quiet room | Optimal sleep environment |
| No screens in bed | Bed = sleep only (conditioning) |
| Avoid alcohol before bed | Disrupts REM sleep quality |
| No heavy meals 2-3 hrs before | Digestion interferes with sleep |