Tonight’s routine
- Lower stimulation 30-45 minutes before bed (lights, screens, caffeine).
- Start a low-volume brown noise loop and keep it stable.
- Use slow breathing for 2-3 minutes when your mind feels active.
- If you wake at night, keep lights low and restart the same loop pattern.
- Keep the same routine for 7 nights to evaluate consistency.
Routine inputs that matter
- Your usual bedtime window.
- How often you wake at night.
- Whether your mind or environment is the bigger trigger.
Output focus
- One pre-sleep protocol.
- One 3am fallback protocol.
- One weekly adjustment rule.
Build your routine
Frequently asked questions
How many steps is ideal?
5-7 steps is usually enough for consistency.
Can this replace sleep hygiene?
It should include sleep hygiene basics.
How often should I update?
Only after 7 nights of consistent use.