Gradual Sleep Reset: From 3 AM to Dreamland

Reset your sleep schedule with a gradual, habit-focused approach. Learn about circadian rhythms, manage caffeine, and build healthy sleep habits for lasting results. Avoid all-nighters and reclaim your sleep!

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Program Modules

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Understanding Sleep: The Basics

Discover the science behind sleep. Learn about circadian rhythms, sleep pressure, and the impact of caffeine. Small bits of education interleaved with actionable steps.

Circadian Rhythm Awareness

Daily

Explore the role of circadian rhythms and their impact on your sleep-wake cycle.

“There are two factors that regulate this. The first factor that determines when you feel sleepy and awake is your circadian rhythm.”

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Sunrise Routine: Setting Your Clock

Leverage sunlight to regulate your circadian rhythm and start shifting your sleep schedule.

Morning Sunlight Exposure

Daily

Expose yourself to sunlight first thing in the morning.

“Light is the primary signal that lets your body know it's time to wake up.”

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Sunset Routine: Preparing for Sleep

Reduce screen time and caffeine consumption to improve sleep quality.

Evening Habits for Better Sleep

Daily

Avoid screens and caffeine before bed to promote natural sleepiness.

“Don't consume caffeine at least 8 hours before bed.”

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Gentle Shifts: Moving Your Schedule

Gradually adjust your routine to shift your bedtime and wake-up time earlier by 15 minutes each day. Consistency is key!

Daily 15-Minute Shift

Daily

Move all activities, including meals and exercise, 15 minutes earlier each day.

“He should move his entire daily routine.”

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Tracking Progress & Long-Term Success

Monitor your sleep duration and quality. Build a sustainable sleep routine for long-term well-being. Disclaimer about consulting a healthcare professional.

Track & Reflect on Sleep

Daily

Monitor your sleep duration and quality. Prioritize consistent sleep schedule.

“Get enough sleep.”

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