Sleep Mastery 101: A Science-Backed Routine for Amazing Sleep
A comprehensive program built on scientific evidence to help you establish a sleep routine that promotes restful nights and energetic days. This program integrates key findings from sleep experts and research to optimize your sleep schedule and habits.
Program Modules
Optimizing Sleep Duration
Understand the importance of adequate sleep duration and experiment to find your ideal sleep time. This module leverages Behavioral Economics by framing sleep as an 'experiment' and incorporates Social Psychology by addressing 'sleep anxiety'.
Sleep Duration Routine
DailyFollow these steps to find your optimal sleep duration while avoiding sleep anxiety.
Building a Consistent Sleep Rhythm
Establish a regular sleep schedule to align with your body's natural sleep-wake cycle, powered by adenosine. Considers Social Psychology by including 'Phase Shift Social Life' action.
Consistent Sleep Rhythm Routine
DailyActions to build a sleep rhythm that synchronizes with your body's natural cycles.
Catching Morning Sunlight
Expose yourself to morning sunlight to regulate your circadian rhythm and promote alertness.
Morning Sunlight Routine
DailyMaximize the benefits of morning sunlight for your circadian rhythm.
Optimizing Exercise Timing
Engage in regular physical activity to promote sleep, ideally in the morning or early afternoon.
Exercise Timing Routine
DailyTime your exercise effectively to enhance sleep quality.
Caffeine Consumption
Optimize your caffeine intake to avoid disrupting your sleep. This module leverages principles of Behavioral Economics by framing caffeine habits as influencing sleep.
Caffeine Routine
DailyManage caffeine consumption strategically to improve sleep.
Evening Sunlight Exposure
Get evening sunlight to signal the end of the day to your circadian clock.
Evening Sunlight Routine
DailyHarness the power of evening sunlight to prepare for sleep.
Minimize Artificial Light Exposure
Reduce exposure to artificial lights, especially blue light, in the evening.
Artificial Light Minimization Routine
DailyMinimize artificial light to support melatonin production.
Expect Alertness Spike
Be aware of the normal spike in alertness before bedtime and don't fight it.
Alertness Spike Routine
DailyNavigate the natural alertness spike before bedtime effectively.
Cool Bedroom Environment
Keep your bedroom cool to facilitate sleep.
Cool Bedroom Routine
DailyCreate a cool and comfortable sleep environment.
What You'll Accomplish
- Understand the importance of consistent sleep duration.
- Develop a regular sleep-wake schedule.
- Regulate circadian rhythm through sunlight exposure.
- Optimize caffeine intake for improved sleep.
- Create a conducive sleep environment.
Full program access + updates